Sleep better by improving your sleep hygiene
Did you know that up to 39.8% of Australian adults get inadequate sleep?
Poor sleep has a huge number of impacts, including reduced concentration, focus and ability to learn, emotion dysregulation, impaired decision making and increased risk for both physical and mental illness.
One of the biggest factors that leads to inadequate sleep is poor sleep hygiene. Sleep hygiene is a term that describes the habits and routines that we put around sleep – which can either improve or diminish the quality of our sleep. Luckily, that means that you may have more control than you think over getting the sleep that you need!
The body’s alternating sleep-wake cycle is controlled by your body clock. Getting good sleep means working with your internal body clock and creating a routine that will help train your brain and body to get regular, quality sleep.
We’ve put together some tips to help you tweak your sleep hygiene habits.
1) Get up and go to bed at the same time each day. Late nights and sleep-ins are confusing for your body. The more regularly you can do this, you will train your body and brain to recognise when it is time to sleep, and when it is time to be awake.
2) Keep your bed as a place for sleep and sex, and do other activities somewhere else. If you’re lying in bed reading or watching TV, this loosens the association in your brain between bed and sleep.
3) Create a comfortable sleep environment. This can mean clean sheets, comfortable pillows, quiet surroundings, and a cool, dark room.
4) Sleep when you feel sleepy. Don’t try to force sleep to happen – this can increase your tension and make it even more difficult to nod off.
5) Spend the hour before bed relaxing. Do some stretching or muscle relaxation, have a shower, have a warm drink, or other relaxing activities. It is helpful to have a routine in the hour before bed, as this helps train your brain to recognise that you are winding down towards sleep.
6) Avoid screen time for 1-2 hours before bed. The blue backlights of computers, tablets and phones can reduce levels of sleep promoting hormones (melatonin).
7) Avoid eating heavy meals right before bed. It is best to have dinner at least 2 hours before bed, then have a small snack if needed.
8) If you can’t get to sleep, get up and do something else until you begin to feel tired. It is best to choose something that isn’t too stimulating – perhaps try reading, doing a crossword, or another quiet, calm activity.
9) Include exercise in your daily routine. Getting regular, moderate exercise during the day aids in sleep. Be careful not to do strenuous activity in the several hours before you plan on going to bed, as this winds the body up, rather than calming it down.
10) Avoid caffeine and nicotine for at least 4 hours before bed. These can act as stimulants which can make you feel more awake and interfere with your sleep. It is also important to avoid alcohol, as this disturbs the rhythm of sleep patterns and tends to lead to feeling less refreshed when you wake up.
If you have tried all of the above, and are continuing to struggle to get regular sleep, you may like to consider professional help. Your General Practitioner is a good starting point to check for any medical problems that might be impacting your sleep, and can provide you with information and ideas of where to get further help if needed.