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How to get a better night’s sleep.
Regularly getting a good night’s sleep is a great investment in your health. You can help improve your sleep by maintaining good sleep hygiene. What does this mean? It means making sure your lifestyle, habits and practices are all conducive to helping you sleep well on a regular basis.1,2
1. http://www.oxforddictionaries.com/definition/english/sleep-hygiene accessed 15 July 2019.
2. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene accessed 15 July 2019.
Here are 5 tips for improving sleep
1. Listen to your body
Your body’s internal clock provides signals for when it’s ready to go to sleep. Make sure you listen to it. Go to bed when your body signals to you that it’s tired. And likewise, don’t go to bed unless you ARE tired.
2. Improve your sleeping environment
Buy a good mattress and pillow. Make sure your bedroom is dark, quiet and the right temperature. A temperature between 16 and 18°C is ideal.1,3
If you can’t control the noise or light in you room, try using some ear plugs or an eye mask.
1. http://www.oxforddictionaries.com/definition/english/sleep-hygieneaccessed 15 July 2019.
3. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep accessed 25 June 2019.
3. Chill out
Before you go to bed, avoid stressful, stimulating activities like doing work or discussing emotional issues. These things can cause your body to secrete the stress hormone ‘cortisol’, which is associated with increased alertness.3 If you tend to take your problems to bed, try writing them down and putting them aside.4
Do a few things that you find relaxing 1 to 2 hours before bed. For example:
- Take a bath (the rise, then fall in your body temperature promotes drowsiness).5
- Read a book
- Do gentle stretching exercises
- Meditate
- Avoid alcohol, coffee and tobacco in the evening. These can affect your ability to sleep.7
3. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep accessed 25 June 2019.
4. https://sleep.org/articles/temperature-for-sleep/ . accessed 25 June 2019.
5. Hirotsu Cet al.Sleep Sci. 2015 Nov; 8(3): 143–152.
7.http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tipsaccessed 15 July 2019.
4. Switch off devices
Switch off your devices one hour before bed. Texting and checking e-mail or social media before bed can keep you awake for longer.
5. Try some of our Insomnia related products
In this Insomnia category you will find selected products designed to help you fall asleep faster and stay asleep.
Still having problems sleeping?
If you frequently have problems sleeping — consider it a sign that something may not be right. Take our online sleep assessment or learn more about insomnia here.