Sleep is the most important way that the mind and body can reset.

Sleep deprivation is linked to obesity, depression, dementia, heart disease, increased blood pressure, diabetes, a weakened immune system and much more.

Top tips

* Keep regular sleeping hours. This allows your brain and internal body clock to get used to a set routine and schedule.

* Wake up at the same time every day, even on weekends.

* Avoid eating or drinking close to bedtime.

* Winding down is crucial when preparing for bed. It can include:-

A warm bath/shower to help the body relax

– Writing to-do lists for the following day so as to clear your mind of any distractions

– Turning the lights down from sundown

– Relaxation exercises including stretches which help relax the muscles. Vigorous exercise has the opposite effect so avoid at least 3 hours before bedtime

– Relaxing music

– Avoid smartphones, tablets or electronic devices for at least an hour before bedtime. The blue light from the devices stimulates the brain and may have a negative effect on sleep.

* Sleep in darkness.

* Keep your bedroom quiet, tidy and at the ideal temperature. It should be free of clutter.

Jolene King is Principal Consultant of 246 King Consulting. She is a trained Occupational Psychologist, experienced Human Resources professional, is a qualified Mental Health First Aider and is trained in mental health conditions and exercise, health and nutrition. She can be reached at