A good night's sleep - the secret to every successful career

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How do you sleep? Sleep is a natural process that provides the body and brain with valuable recovery time. It is vital to physical, mental and emotional well-being that sleep is undisturbed and the right quality and quantity. Here, the experts from Kinetic Health share some handy sleep routine tips that work for executives and managers:

When you wake up

  • Get out of bed as soon as you wake. Don’t try and go back to sleep.
  • Try and get up at about the same time each day.
  • Do some physical activity to wake your body and brain up, for example walking.

During the work day

  • Regular stretching and physically moving around during the day can improve sleeping patterns.
  • Limit caffeine intake to two serves per day. Try water, juices or dairy instead.
  • If you are worrying about things at night, set aside some time during the day for problem-solving.

Before bedtime

  • Try to do the same things before you go to bed, regardless of whether you’re away or at home.
  • Avoid a heavy meal close to bedtime - if you are hungry, a light snack might help you get to sleep.
  • Ensure your room is at a comfortable sleeping temperature (around 20-25 degrees) and is as dark as
  • Avoid smoking for at least an hour (preferably two hours) before going to bed.
  • Go to bed when you feel "sleepy tired" and not before.
  • Don’t read or watch TV in bed. Only use your bed for sleep (and sex) so that you learn to associate your bed with sleep.
  • Turn the light off when you get into bed.
  • Don’t use alcohol to make you sleep, and keep your intake moderate – no more than 4 standard drinks.

When you knock off

  • If you still have things on your mind, write them down and deal with them later.
  • Exercising straight away can help you sleep; however try to avoid exercising just before bed as it may make sleeping more difficult.
  • Get into a routine of "winding down", allowing around 30 minutes of quiet activity – reading or listening to music.
  • Avoid drinking caffeinated drinks after finishing your shift.

During bedtime

  • If you wake up, don't lie awake for more than 30 minutes. Instead of just being awake or worrying, get out of bed and do something that is distracting yet relaxing. Return to bed only when you feel sleepy again.
  • If there are sounds that might wake you from sleep, have earplugs handy to block out the noise.
  • Avoid sleeping pills: they do not provide a long-term solution to sleep problems and you can easily become dependant. 

More expert advice on health and wellbeing

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Borne of the merger of Gemini Medical Services and Prime Health Group, Kinetic Health boasts almost 50 years of combined experience in corporate medicine. With a national network of wholly owned medical clinics, a vast array of occupational health services, and the expertise and capacity to deliver in remote as well as metropolitan locations, Kinetic Health are the "Go To People" for corporate and community healthcare. Proudly Australian, their understanding of customer needs ensures they are proactive and decisive in their approach to corporate medicine. They're passionate about the health of your business – and about the people within it. They deliver healthcare to large and small corporate and community groups through for key service offerings: Safety & Training; Health & Wellness; Onsite Medicals; and Clinical Services. For more information visit www.kinetichealth.com.au or call 1300 793 004.