Unlock the Power of Sleep: Your Guide to Better Rest and Optimal Health

Shakespeare once called sleep “the chief nourisher in life’s feast.” Science now backs this up, revealing many health benefits of sleep through EEG and brain scan technology.

Benefits of Sleep

Improves learning and memory
Helps process emotions and memories
Boosts creativity
Strengthens the immune system
Regulates metabolism, insulin, and glucose levels
Controls appetite
Maintains gut health
Supports reproductive health
Lowers blood pressure, supports heart health
Cleanses brain of toxins linked to Alzheimer’s Disease

How Much Sleep Do We Need?

Most adults need 7+ hours of sleep per night for optimal health.

12 Tips for Healthy Sleep

Stick to a schedule – Same bedtime and wake-up time daily.
Exercise regularly – But not within 2-3 hours of bedtime.
Avoid caffeine and nicotine – Especially close to bedtime.
Skip alcohol before bed – Especially in large quantities.
Eat light at night – Large meals can cause indigestion.
Be mindful of medication – Some can disrupt sleep; check with your doctor.
No naps after 3 PM.
Relax before bed – Read or listen to music.
Take a hot bath – Helps you feel sleepy as your body cools.
Create a good sleep environment – Dark, cool, and gadget-free.
Get sunlight during the day – At least 30 minutes to regulate sleep patterns.
Don’t lie awake – Get up after 20 minutes if you’re not falling asleep.

Tips for Shift and Night Workers

Develop a regular sleep pattern, aiming for 7-8 hours in a 24-hour period.
If you can’t sleep, at least rest.
Find the best time for you to sleep – Stick to it.
Short nap before night shifts can help.
Blackout your room to block daylight.
Use earplugs and eye masks if needed.
Avoid noise disturbances – Ask family and neighbors to help.

Driving After Shift Work

Get a lift or use public transport if possible.
Drive carefully, and don’t speed.
Don’t drive when overtired – Stop for a rest if needed.

Struggling with Sleep?

Speak to your GP or Occupational Health Department for advice. CBT-I (Cognitive Behavioural Therapy for Insomnia) is a first-line treatment for insomnia.

Check if your workplace has an Employee Assistance Program (EAP) for confidential support.

Resources for Sleep Help

References

Chattu, V.K., et al. (2019). The Global Problem of Insufficient Sleep. Healthcare, 7(1).
Health & Safety Authority (2012). Guidance for Employers and Employees on Night and Shift Work.
Walker, M. (2018). Why We Sleep. UK: Penguin Books.
Watson, N. F., et al. (2015). Recommended Amount of Sleep for Healthy Adults. Journal of Clinical Sleep Medicine.