Tips for educators to get enough sleep

DO’s

  • Maintain a regular pattern to sleep and wake up on time everyday – including weekends.
  • Make sure your bedroom is comfortable, quiet, cool and dark or dimly lit before you go to bed. 
  • Establish a regular pattern of relaxing habits, such as reading or listening to soothing music, before bedtime.
  • Use the bed for sleeping or relaxing only. Avoid bringing your pressing assignments to bed before you sleep.
  • Exercise on a regular basis but not immediately before bedtime.

DON’Ts

  • Avoid heavy meals before bedtime. If you are hungry, a light snack or glass of milk may help you sleep.
  • Avoid caffeine intake in the evening.
  • Don’t smoke. Nicotine in tobacco obstructs sleep.
  • Keep your mind off intense thoughts or feelings before bedtime.
  • Avoid relying on sleeping pills for extended periods – their long-term use is ineffective for most insomniacs.
  • Don’t depend on alcohol to help you fall asleep. Alcohol often causes fragmented sleep waking you up during the night.

 

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