Rest to restore mental and physical stamina

Here are hints on making sure you have enough energy:

Sleep and sleeplessness

Getting enough sleep – and quality sleep – will improve your health. When you sleep, your body restores and repairs itself. When you set out to change your daily habits, you’ll need physical resources and quality sleep will help keep you going. The recommended amount of sleep for an adult is 7.5 hours but this may vary between 6 to 9 hours depending on the individual.

Not getting enough sleep is a very common problem, but everyone can do at least something to improve how they sleep. Many daily habits that cause sleeplessness are hard to avoid in today’s world. We don’t always have any control over irregular working hours, more demands at work, and the increasing number of stimuli around us. The tables at the bottom of this page bring together the best advice and guidelines for improving sleep.

Keeping a sleep diary will help you understand how you sleep, improve your sleep and show you what changes you can make that will help you sleep better.


Hints to help you sleep better

Get a long night’s sleep

Value your sleep. It is quality time for yourself. Set aside enough time for a good night’s sleep.

Don’t make a tight schedule for sleeping. Being in a hurry is always bad for sleep.

Try to power down in the evenings by doing things that you like. Dim the lighting and create a relaxing atmosphere that encourages sleep.

Daily rhythm

Get a long enough night’s sleep. Have a light on between 5 and 10 am. In winter, you can get an energy boost by using a bright lamp or being in a room with a wake-up light. If you have problems sleeping, try stimulus management.

Avoid evening snacks that have a lot of fat in them.

Time your exercise so it fits your schedules but avoid strenuous exercise after 9 pm.

Stimulus management

Establish sleep routines. Always get out of bed at the same time, avoid napping and go through the same routines every evening when getting ready for bed.

During the day, keep up your alertness by talking with others, stretching, getting up and walking around during breaks or going outside. Arrange your social life so that you have enough time to sleep well.

Reserve your bedroom and bed for sleeping. The TV, computer and phone can be in another room. If you don’t fall asleep within 15 minutes, get up and walk around for a minute. You can also open your eyes without turning on a light or doing anything. You can get tired if you’re bored.