Good sleep hygiene is one of the most important basic needs, however, it is also one of the most neglected aspects of one’s overall health and well-being.
Did you know that approximately 40% of Australians are not getting enough sleep?
So, how well do you sleep?
GOOD SLEEP HYGIENE
Good sleep hygiene is important for both physical and mental well-being. Research has shown that insufficient sleep, excessive sleep as well as poor quality sleep can have detrimental effects on your hormones and brain function. This can result in weight gain, mood changes, poor concentration, shortened attention span, slower reaction time, and can even affect memory. Ongoing lack of sleep increases your risk of developing chronic diseases such as diabetes and heart disease.
Here are some facts and tips to get you sleeping well so you can wake up refreshed every morning, stay healthy and get the most out of your body!
1. GET THE RIGHT AMOUNT OF SLEEP. The amount of sleep you require varies from person to person and also changes with age.
Generally, adults need 7-9hrs of sleep each night. Both insufficient sleep and excessive sleep can have negative effects on your body.
2. MAINTAIN A CONSISTENT SLEEP ROUTINE EVERY DAY. Being consistent with your sleeping and waking times can benefit your long-term sleep quality. Your body thrives on routine and studies have shown that irregular sleeping patterns can alter your circadian rhythm, which is your natural body clock. Remember, this consistent sleep routine includes weekends.
3. CATCH THE WAVE. Your feeling of sleepiness comes every 1hr and 45 mins and lasts for 45 mins. When that wave of sleepiness comes around at bedtime, don’t ignore it; catch it.
4. LIMIT NAP TIME. Limit daytime naps to 10-15min power naps. Longer naps can affect your sleep quality at night.
5. SLEEP BEFORE MIDNIGHT for better quality sleep.
6. AVOID CAFFEINE after midday or at least no later than 6 hrs prior to going to bed.
7. DON’T SMOKE OR CONSUME ALCOHOL. Smoking, excessive alcohol intake and illicit drug use can all contribute to bad sleep.
8. YOUR BED IS FOR SLEEP. Reserve your bedroom for sleep and intimacy only. Teach your body to be in sleep mode as soon as your head hits the pillow.
9. RELAX. Avoid activities that increase alertness and stress just before bedtime – avoid using your mobile phone, listening to loud music, bright light exposure, vigorous exercise. It is particularly important to reduce blue light exposure while you wind down as blue light tricks your body into thinking it is daytime. So, clock in some tech free time, or use implements that block blue light.
10. BRIGHT LIGHTS ON WAKING. Increasing bright light exposure immediately on waking helps keep your circadian rhythm – your natural body clock – healthy. This will help your body recognise when to stay awake, and when it’s time for sleep, often leading to more energy during the day and better quality of sleep at night.
11. RULE OUT ANY HEALTH CONDITIONS. If you have sleep issues and are experiencing any of the following, we recommend seeing your family physician as soon as possible for more advice.
· consistently tired on waking
· history of difficulty getting to sleep or staying asleep
· heavy snoring
· inconsistent or interrupted breathing during sleep
· teeth grinding or clenching during sleep
It is important to rule out any underlying health conditions such as sleep apnoea.
We hope some of these tips help you have a better sleep tonight.
Sweet dreams!
Dr Lufi and Dr Leah
