Tips for great sleep

Dr. Guy Meadows’ tips for a better night time routine

January 27th, 2017

  1. Stop all technological activity 60 minutes before lights-out time! Set a timer to keep you on track or enlist a member of the house to help you remember to turn off the TV, laptop and put the phone down![1]
  1. If you know you need to have an emotional conversation, or if you notice that you tend to have these discussions at night, try scheduling time for them earlier in the evenings or picking a different time of day.1
  1. Keep your bedroom dark and quiet to help get you ready for sleep[2] and listen to quiet, soothing music or read a book using a low light. Ensure a restful night’s sleep by investing in a mattress that supports your spine and fits your comforts needs.
  1. Meditation and other mindfulness exercises, including visualization and breathing, can ease night-time worries and help you fall asleep more quickly[3]. Aim to gently focus your attention on to your breath, allowing negative thoughts to pass like clouds in the sky.
  2. Live a healthy lifestyle that promotes sleep. Drink a moderate amount of caffeine and stop by 2pm. Limit alcohol consumption, especially close to bedtime. Exercise regularly, ideally during the afternoon or early evening. For better sleep, use the S+ app to track how your lifestyle habits interact with your sleep quality.
  1. Keep the technology out of the bedroom. Since you’re using S+, you’ll want to keep your smartphone nearby—but don’t check those messages! Turn off any “new message” alerts to keep you from reaching for your phone during the night or in the early morning.1 If it’s too tempting

 

[1] ResMed. A Guide to Getting to Bed on Time. 9th February 2016. Read more here: http://splus.resmed.com/a-guide-to-getting-to-bed-on-time/

 

[2] ResMed. Darkness Matters – How Light Affects Sleep. 9th February 2016.Read more here: http://splus.

resmed.com/darkness-matters-how-light-affects-sleep/

 

[3] Sleep Council UK. The Great British Bedtime Report. 2013. https://www.sleepcouncil.org.uk/wp-content/

uploads/2013/02/The-Great-British-Bedtime-Report.pdf

 

* ResMed recorded and analysed 2,000,000 nights of sleep in the development of S+

** Users with average sleep scores between 50-60 improved their sleep by an average of 44.71 minutes per night after one week of use.

*** Below average users are those with an average sleep score below 75. Poor sleep is defined as an average sleep score between 50-60. Very poor sleep is defined as an average sleep score between 30-50. Users with average sleep scores between 30-50 improved their sleep by more than 70 minutes per night after one week of use. Aggregate S+ user data as of 03/19/2015. All data is derived from a sample size of [5932] users as of 03/19/2015. Your results may be different.

Note: S+ is not a medical device. If you are seeking information on how to treat a sleep disorder, you should talk to your healthcare provider.