Are you getting enough? 10 Tips for a better night’s sleep
Are you getting enough quality shut eye?
For many Coasties, getting a regular good night’s sleep is simply a dream. For a growing number of couples, snoring and sleep apnoea have unfortunately become part of routine nocturnal activity and is contributing to a serious lack of quality shut eye across the country and the world.
Research conducted by the Sleep Health Foundation and published in the international Sleep Health Journal reveals that a whopping 33-45% of Aussie adults are sleep deprived most nights, causing fatigue and irritability.
Why do we need quality ZZZZ?
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right time can help protect your mental health, physical health, quality of life, and safety.
The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.
See below 10 simple tips to help you get a better night's sleep:
Get enough zzz
Aim for seven to nine hours of sleep, on average, adults benefit from seven to eight hours sleep each night.
Have a regular pattern
Keeping a regular sleep pattern can help with the quality of sleep. Try to go to bed and wake up at about the same time each day.
Did you know: Individuals who sleep less than six hours regularly or more than nine or 10, are more prone to suffering illnesses.
Take technology out of the bedroom
The blue component of light suppresses melatonin which is the hormone which is needed to regulate and instigate sleep. This includes mobile phones, ipads and televisions.
Minimise stimulation
Avoid too much stimulation from about 8pm and onwards when the melatonin is meant to be naturally rising. Relax for at least an hour before going to bed. Try having a nice bubble bath, reading, talking with your partner, listening to quiet music, doing yoga, meditation or stretching are all great ways to relax.
Not too hot, not too cold, just right
Ensure your bedroom has a comfortable temperature, and that you are going to sleep on a good mattress using a good quality pillow and you are feeling safe in your environment.
Lose the coffee or nightcap
Moderate your caffeine drinks and try not to drink coffee after lunchtime. Consuming alcohol close to bedtime can be stimulating and consequently disturb your sleep too.
Reduce H20 before bedtime
Limit the quantity of fluid you drink before bed, everyone’s bladder capacity is different, but as a helpful tip, avoid drinking large amounts of fluids close to bedtime, no matter what age.
Exercise regularly
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day can be helpful, too.
Don't eat just before going to bed
Try to avoid a large amount of food for up to three hours before going to bed. Eating can wake you up as your stomach works on digesting a meal.
Seek help if you are having sleep issues
If you or a loved one is suffering from a chronic lack of quality sleep, it is advised that you seek assistance from a health care professional.
Resources:
Sleep Foundation
