Recharge
Sleep plays an integral role in health. A good night’s sleep empowers the body to recover and lets you wake up refreshed and ready to take on the day. Unfortunately, many people have sleep problems and don’t get the rest that they need. Insufficient sleep and poor quality sleep can be due to diverse factors including sleep disorders, medical conditions, and mental health. Sleep issues affect people of all ages, and its impacts can be far-reaching. There are small changes we can all make to get a better night’s sleep.
Why it matters? 
- The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S.
- People with severe insomnia are seven times more likely to have work-related accidents than good sleepers.
- Drinking more than two servings of alcohol per day for men and more than one serving per day for women has been found to decrease sleep quality by 39.2%.
- 10 minutes of high-intensity exercise per day has been associated with reduced levels of daytime sleepiness and better concentration even when tired.
- In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.
Steps to take 
- Lower the temperature - If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help.
- Limit Caffeine – caffeine takes 4-6 work hours to process in the body. Remember that caffeine is found in chocolate and soda as well as coffee and tea.
- Write down your thoughts – One study found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality.
- Keep naps to a minimum - the poorest night-time sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p.m. and 9 p.m).
- Manage screen time – blue light reduces the production of sleep hormone melatonin, making it difficult to drift off.
Resources 
Podcasts - bed time stories for adults
http://www.sleepwithmepodcast.com/
Meditation
www.headspace.com (Paid subscription required)
https://www.calm.com (Paid subscription required)
Books
If you require further support, please visit wearemenzies.com/wellbeing or speak to your line manager or your HR representative.