Box 5.

Sleep health recommendations

The bed is only for sleep and sex. Avoid daytime napping. Avoid caffeine from 14 00 hrs (eg, drinks; combination medicines, such as treatments for “flu”). Electronic devices should be avoided within 90 mins before bed time. Enjoy a warm bath or shower before bed. Eliminate ambient light in the bedroom. If you are unable to sleep, get up and go to another room Do something quiet, calm and relaxing in dim light. Do not fall asleep anywhere other than your bed. Do not watch the clock. Go back to bed when sleepy. Go to bed at the same time each evening and get out of bed at the same time each morning. Always use the alarm in the morning set for the same time. Ensure adequate sleep on weekends to compensate for the sleep debt accumulated during the working week.

Notes: Data from Webb et al.⁶³