Are you tired of waking up tired? According to a 2016 Sleep Health Study 65% of Australian adults are sleep deprived or struggle with disturbed sleep so, you’re not alone! This means that for many of us are in sleep debt. We’ve forgotten what being truly rested feels like.
So what are some tips we can follow to get a better night’s rest?
Create a consistent sleep schedule.
If your bedtime fluctuates wildly your ‘biological clock’ is suffering, and your body never knows when it’s supposed to be in sleep mode! Do your best to wake up and go to bed around the same time every day.
Try to eat 3 hours before bed.
It is recommended that you wait 2 to 3 hours between your last meal and bedtime. This allows digestion to occur and may help prevent problems like heartburn which can keep you awake from discomfort.
Regulate the temperature of your room.
For most people, a comfortable 18°C – 20°C is the perfect temperature to ensure better sleep. It’s a good idea to test a few different room temperatures to figure out what works best for your body.
Avoid bright lights and screens before you sleep.
Exposure to light during the day is beneficial, but nighttime bright light exposure has the opposite effect. Where possible, prevent yourself from watching movies and playing on your phone, tablet, or computer right before bed.
Enjoy caffeinated beverages early in the day.
Although caffeine has many benefits, it’s a stimulant that has a dramatic effect on your central nervous system. Caffeine can stay elevated in your bloodstream for 6–8 hours after consuming, so try to steer clear after 2pm.
Invest in the quality and comfort of your pillow and mattress.
You’re spending a third of your life lying down, it’s important to choose a high quality pillow and mattress that you find comfortable. It’s recommended that you update your bed every 7-10 years.
The bottom line is, getting enough quality sleep is important for your mental health, physical health, quality of life, and safety. And not getting enough or only getting periods of disturbed sleep can lead to long term health effects such as obesity and heart disease.