Health

Lifestyle

Sep 11, 2018

Easy tips for a better night’s sleep

Struggle to get a decent night’s shut eye?
You’re not alone! More than a third of Aussie adults suffer from inadequate sleep, with 1 in 10 Aussies getting less than 5 and a half hours of sleep most nights1.

Not only can a good night’s rest leave you feeling refreshed and ready to take on the world, but it’s associated with multiple health benefits – from better memory, through to improved heart health, a boosted metabolism and even enhanced concentration2.

The fact of the matter is simple – to snooze is good! And many of us are just simply not getting enough.

Here are 5 easy tips to improve your head to pillow time – every time – so you can start reaping the zzz benefits.

Happy snoozing!

  1. Develop a routine 

Going to bed at the same time every night will help to establish your internal sleep clock and make the sound of that week-day alarm clock a lot sweeter to the ears! Try and maintain a consistent window for your bed time, whether it be during the week, on the weekends or even on holidays. The more consistent your sleeping routine is, the better night’s sleep you’re likely to have and the better you’re going to feel!

  1. Get moving

Making time for just 20-30 minutes of exercise each day can do wonders for improving your shut eye, whether your fix for the day is a session at the gym or a leisurely walk. But if your exercise is high intensity – timing is key. Make sure you end your workout at least a few hours before you plan to go to bed to give your mind and body adequate time to relax and unwind.

  1. Watch your diet – the food its self and the time of intake

If you’re sensitive to caffeine, try and cut out caffeine-heavy drinks and food (coffee, tea, soft drink and chocolate) by mid-afternoon or earlier if needed. Make dinner your lightest meal of the day and aim to finish eating at least a few hours before you hit the sack. Also steer clear of spicy or heavy foods late in the day. These foods can cause heartburn and indigestion, which can be hard to ignore when you’re trying to nod off!

  1. Switch off

Using your phone before you try to switch off disrupts the production of melatonin (a hormone that helps to regulate our sleep cycles) and as a result, tuning in (to social, your emails, or google) right before attempting to tune out can be difficult to master. Try and turn off all electronics at least 1 hour before bedtime.

  1. Create a snooze friendly environment

Create a room ready for sleep with a comfortable temperature, minimal to no light, and limited noise. Avoid having a TV or a computer in your bedroom to distract you from the important task at hand – a good night’s rest. Your body deserves it!

References:

  1. http://www.sleephealthfoundation.org.au/pdfs/surveys/SleepHealthFoundation-Survey.pdf
  2. https://www.healthline.com/health/natural-sleeping-remedies#have-a-sleep-routinehttps://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep