Sleep Well

• Train your brain to prepare for sleep by following the same routine every time you need to sleep.
  • Schedule time to be asleep (between 7 and 9 hours,) plus time to get to sleep and wake up (about 30 minutes).
  • Consider whether reading, playing white noise or calming music, or writing in a journal could form part of your sleep time routine. Regularly engaging in similar, restful activities for bed can help you wind down and fall asleep. A hot shower before bed raises your body temperature, so when the temperature cools it signals to your body that it’s time for sleep.
  • Lower the lights to help produce melatonin – a hormone that promotes sleep
  • Disconnect from devices up to 30 minutes before bed

• Budget time for your sleep to ensure you are getting the recommended 7-9 hours of sleep each night
• Whenever possible, wake up and get up at the same time each day, even on your days off!
• If your sleep is out of whack, adjust your schedule gradually

• Take in the natural light when you wake up. This will help you reset your circadian rhythm
• Make the time to exercise during the day. But avoid intense exercise right before bed.
• Be mindful of your caffeine and alcohol intake – too much caffeine close to bed will keep you up, and alcohol can impact your sleep quality.
• Try to avoid large amounts of refined sugar or starch close to sleep.
• Try to avoid eating big meals close to sleep. Your body sleeps better when your stomach is not too full. Choose a piece of fruit rather than lollies, cake or biscuits if you want something sweet before sleep. 
• Make the mental association between your bed and sleep strong! Avoid doing activities other than sleep and sex in your bed.

TIP: Limit blue light by staying off your devices at least 60 minutes before sleep, switching your devices to night mode (yellow screen) before you use them at night, or by downloading and using a phone app such as f.lux (for Android devices).

• Expose yourself to bright light in the evenings and during the night when working.
• Limit your light exposure in the morning after a shift and use blue-light blocking glasses to prevent sending your body a signal that it’s daytime.
• Exercising before a night shift tells your brain to be alert.
• Eating higher protein, lower carbohydrate meals like tuna salad can maintain alertness at night. Try eating a meal like this before you start working.
• Avoid alcohol when you’ve finished your shift.
• Try to sleep as soon as you can in the morning after your shift. Don’t busy your mind with lists of things to do.
• Eat all your food within a 12-hour window. This helps set you up for a refreshing sleep in the day.

• Sleep Apnoea is a physical condition where your breathing is interrupted as you sleep. It stops you getting enough quality sleep for the body to heal itself.
• You are at risk for Sleep Apnoea if:
  • You snore loudly
  • You have repeated pauses in your breathing, you wake up coughing, or you wake up gasping for breath
  • Your neck circumference is larger than 43.18cm for males or 40.64cm for females
  • You have a Body Mass Index (BMI) of 35 or greater
• If you are concerned or don’t know what your BMI is – talk to your doctor about your concerns.
• You can also get more information at Sleep Disorders Australia