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Wellbeing - Sleep like a baby

Posted by: , Posted on: - Categories: A National Spotlight, Scotland

Baby sleeping on its back with arms out to its side and smiling with a checked blanket mid way up its body

CS Local Scotland wellbeing network would like to share their third issue of "Get ready for winter".

Here we share National Health Service (NHS) hints and tips on how to get to sleep 

  • Keep regular sleep hours.  Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you're likely to feel tired and sleepy.
  • Create a restful sleeping environment.  Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.  If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night.
  • Make sure your bed is comfortable.  It's difficult to get restful sleep on a mattress that's too soft or too hard, or a bed that's too small or old.
  • Cut down on caffeine.  Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
  • Do not over-indulge.  Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
  • Do not smoke.  Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep.

Sleepstation helps people fall asleep faster, stay asleep longer and get better quality sleep and you can start today.  If you are (or have ever been) a civil servant, The Charity for Civil Servants will fund your place on the Sleep station programme.

You can register now to secure your free place on the Sleepstation programme.

At this time of year it is difficult to find the motivation to Exercise regularly. Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better. Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.  Find out more about how to get active your way.

If you would like to know more about CS Local Scotland Wellbeing network please get in touch with Karen Ludlow.



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  1. Comment by Stuart Vardy posted on

    Great advice. The alarm clock on the official phones also includes a part called Bedtime which encourages going to bed and waking at set times, it also kills all notifications during the sleep period.
    Now, any tips on staying awake during boring meetings?

    • Replies to Stuart Vardy>

      Comment by Heather posted on

      Thank you Stuart for the advice on the mobile phones this isn't something I was aware of.

  2. Comment by Louisa Radice posted on

    It would be a lot easier to take regular exercise if all Civil Service offices had onsite gyms.

    • Replies to Louisa Radice>

      Comment by Heather posted on

      Louise, thank you for your comment. Exercise comes in many different guises and not everyone would enjoy being indoors at a gym however my Lifestyle offers discounted rates to local gyms and some local authorities also provide subsidised rates.