Queensland Law Society

LawCare’s healthy work, healthy living resource

Sleep is the natural way to restore the body and mind to normal functioning. Good quality sleep can improve concentration, productivity, and mental wellbeing and decrease risk of heart disease, stroke and type-two diabetes. The amount of sleep a person needs can vary. Most people needing seven to eight hours sleep. You can increase the quality of your sleep by adopting lifestyle changes.

  • Develop a consistent routine—keep your time for going to bed and getting up to a similar time each day to help you to develop a consistent pattern.
  • Exercise—regular exercise increases your sense of wellbeing and also helps you to feel physically tired. Avoid vigorous exercise just before bedtime. It can interfere with your ability to sleep.
  • Relaxation—do something relaxing each day. Wind down during the second half of the evening before bed.
  • Avoid stimulants—avoid caffeine, coke and energy drinks after your evening meal. You should also avoid taking cold remedies with pseudoephedrine within four hours of going to bed.
  • Food and alcohol—alcohol should be avoided before going to bed because although it might help you to fall asleep, it is often poor quality sleep and you may wake up a few hours later. Sleeping with a full stomach can also interfere with good sleep, so leave at least two to three hours between your evening meal and going to bed.
  • Bedroom environment—make sure your room is quiet, well ventilated and warm without being overheated. Investing in a comfortable mattress and pillow can pay off quickly in the form of better sleep quality.

To get more tips on increasing the quality of your sleep, login to LawCare’s EAP portal where you can browse expert-developed material. You will find over 120 tip sheets on a variety of topics, webcasts and more. LawCare is your partner in health and wellbeing. It’s yours to use.