Sleep Challenge

How would you feel like, if you had to stop using your phone and any other digital devices during the night? What happens if your friend calls you at night, and you are not available to answer? Woud you be up for that kind of challenge?

Sleep better – turn off your devices

Our body and mind need good sleep to rest and recover. A good sleep does not just mean sleeping a lot, it also means a good quality of sleep

Sleep affects our ability to function, communicate, and concentrate. If we compromise on our sleep, we compromise on our performance, our moods, and on our relationships including work relationships.

The hours of sleep for an adult to rest and recover differ, but it is generally recommended that a healthy adult sleeps between 7,5-9 hours of good sleep.

As we grow older, our sleeping pattern changes. As we age, we tend to have more difficulty falling asleep and more trouble staying asleep.

There are various factors that affect the quality of your sleep.

  • Your physical and mental health: a bad cold, physical pain such as muscle ache, anxiety and stress can stop you from having a good night sleep.
  • The environment or the room where you sleep: It is important to keep the bedroom free from distractions that can affect your sleep. For instance TV, tablets, computer games. It is also advised to keep the bedroom as a space for relaxation and recovery, and to eat in another room. If you dont have an extra room, then avoid eating on the bed, or sofa bed.
  • Room temperature, noise, smell and the amount of light can impact how well you sleep.
  • Our lifestyle, eating habits can also affect our sleep. Excessive drinking of caffeine and alcohol and eating a heavy meal late night can disrupt our sleeping patterns.
  • Physical exercise on a regular basis, helps reduce anxiety and stress. However it is important to exercise at the right time. Intensive workouts late in the evenings can affect our sleep as exercise increases the adrenaline production in our body.

Benefits of a Good Night Sleep

  • Helps your body and mind to rest, and recover
  • Helps maximize your learning,  problem-solving skills and enhance memory.
  • Reduces anxiety and stress
  • Strengthens your immune system
  • Balances the functioning of our metabolism and hormones
  • Keeps you in a good mood. The better you sleep, the better your ability to stay calm, and process your emotions.
  • Having difficulty sleeping can happen. However if poor quality of sleep continues, and you are concerned about the impact it has on your lifestyle you should speak to your doctor for further guidance and support.

Sleep better... Yes! But how?

  • Sleep around 7 – 9 hours
  • Keep the same routine, going to bed and waking up same hours
  • Turn off your phone and all your electronic gadgets one hour before going to bed
  • Eat healthy food and get regular exercise. However, avoid exercising or eating heavy meals after mid-evening or too close to your bedtime
  • Avoid caffeine, tea, alcohol and other substances before going to bed
  • Change your bedding sheets regularly
  • Check the quality of your mattress and pillow. Too soft or too hard? Depending on person, some mattresses can cause physical pain, and disrupt your sleep.
  • Ventilate the room before going to bed
  • Go for a walk, or practice deep relaxation before going to bed. This may help you sleep better
  • Deep relaxation, stress relief breathing techniques  help you release mental and physical tensions and prepare you for a good sleep
  • Keep a sleep diary. The amount of light, noise, other distractions and temperature of your room can affect your sleep. Make note of these conditions, your state of mind, your eating and exercise habits to see what works and what doesnt work for you.


Is your phone on at night? And do you keep it by your bed?
How does it feel like to have your phone off at night?
How does it feel in the morning, to wake up, find messages you havent answered?
Did you wake up at night?
What time did you go to sleep? And what time did you get up?
How many hours did you sleep last night?

How was the temperature outside and inside your room?

What kind of noise was there when you went to sleep?

What activities did you do before going to bed?

What did you consume before going to bed (the last 4 hours) ? For instance coffee, tea, alcohol, milk, dinner, sleeping pills?

How did you wake up? and how did you feel the next day? Ie energetic, spaced out, grumpy, physical pain etc


Sleep Foundation

Sleep Problems

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