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Help You Sleep

Here are some scientifically-validated tips to help you get the right amount of sleep:

  • Have a physical check-up to ensure that there are no major problems causing you to sleep too much.
  • Make sure that your environment supports you in getting the right amount of sleep. Create a restful sleeping environment. Making sure your bedroom is the right temperature and that there is enough fresh air in the room is important to help you sleep.
  • Try to establish a life-style pattern that supports you in getting the right amount of sleep. Examine your diet. The wrong diet can make you sleepy. Make sure you are getting enough vitamins and fresh food.
  • Use a good alarm to wake you up. Put it away from you so you have to get up to switch it off.
  • Refuse to snooze! Get up when you wake up and limit your daytime naps to one twenty-minute nap at most. If you feel yourself getting tried during the day, get up walk around, get some fresh air.
  • Exercise as vigorously as you’re able to during the late afternoon or early evening.
  • Set some new goals in your life. Find something that you’d like to achieve. Write it down. Each day take some small steps towards that goal. Keep a record of your progress.

Get yourself into a routine that really works for you. Go to bed at the same time and get up at the same time each day, regardless of how much sleep you’ve had. Keep a written journal about the changes you make. Find a few things each day to appreciate. Gather your strength and energy and move forward! Change really is possible. You can do it!

Content adapted from: Coach Yourself, by Anthony Grant and Jane Greene, and Eight Steps To Happiness: An Everyday Handbook, by Anthony Grant.


This fact sheet contains general information and is not intended as a substitute for medical advice. Please consult your healthcare professional for specific advice for your personal situation.

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