Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 42
11. Be Mindful of
Caffeine Intake
14. Watch Out for SleepDisrupting Medications
Ca昀昀eine can boost alertness
before and during a shi昀琀, but
its e昀昀ects last for hours—o昀琀en
longer than people realise. Try
to avoid ca昀昀eine in the hours
leading up to bed琀椀me to
prevent sleep disrup琀椀ons.
Some medica琀椀ons can
interfere with sleep (including
some over-the-counter and
herbal remedies). If you take
any medica琀椀ons, check with
your doctor or pharmacist to
see if they might be a昀昀ec琀椀ng
your sleep.
12. Cut Down on Nicotine
Before Bed
Nico琀椀ne is a s琀椀mulant, which
can make it harder to fall
asleep. Avoid smoking or
vaping in the six hours before
bed for be琀琀er rest.
13. Avoid Alcohol as a
Sleep Aid
While alcohol may make you fall
asleep faster, it actually reduces
sleep quality and causes more
frequent wake-ups during the
night. It’s best to avoid alcohol
close to bed琀椀me.
15. Be Smart About Eating
Before Bed
• Avoid large, heavy meals
before bed, as they can
cause indiges琀椀on.
• Don’t go to bed hungry—if
needed, opt for a light,
healthy snack.
• Limit ea琀椀ng during night
shi昀琀s as much as possible.
16. Manage Fluid Intake
Drink plenty of water to
stay hydrated, but avoid
excessive 昀氀uid intake before
bed to minimise night-琀椀me
toilet trips.
17. Stay Active
Regular exercise improves
sleep quality and general
health and wellbeing. Research
now shows that exercising
at night doesn’t necessarily
disrupt sleep, so schedule
workouts when they 昀椀t into
your lifestyle.
18. Have a Plan for Sleep
Problems
• If you can’t sleep, get out
of bed and do something
relaxing in a dimly lit, quiet
space un琀椀l you feel sleepy.
• Avoid clock-watching and
scrolling on your phone.
• If you have ongoing sleep
issues three or more
琀椀mes a week for several
weeks, speak to a
healthcare professional.
