A restful night’s sleep of at least 8-hours is vitally important for maintaining good health and wellbeing. It’s equally important as a healthy diet and regular exercise and it’s the foundation for achieving a happy frame of mind. Importantly, good sleep can reduce your risk of developing Type-2 diabetes and heart disease.
Getting a good night’s sleep must become your top priority because recent research has revealed that insufficient sleep leads to an increased risk of obesity by 55% in adults and 89% in children.
If you struggle to achieve a good night’s rest, this will immediately affect your brain function, hormones, and exercise performance. On the other hand, restful sleep helps you achieve good health, exercise better, and eat less. It directly affects both your physical and mental health. A poor night’s sleep will take a dramatic toll on your productivity, your daytime energy, your weight, and your emotional balance.
Most Australians Are Not Getting A Good Night’s Sleep
Did you know that almost 60% of Australian adults lack good quality sleep and have to drag themselves out of bed in the morning? The result is that we don’t feel very good about ourselves during the day. It’s difficult to remember things when you wake up tired and fuzzy-headed – like where on earth did I leave my keys? In addition, your hunger hormones will be out of whack because when you lack good-quality sleep your brain loses executive function, meaning you won’t be making good food choices. When you start to crash in the afternoon you’re probably grabbing a bag of chips, a candy bar, or other salty or sugary snacks that you know full well are not conducive to good health. By the time you arrive home, you’re likely to be feeling irritable and stressed.
Because how well you sleep affects your actions during your waking hours, it stands to reason that the answer to these questions lies in your daily routine. Some simple changes to your routine can help you enjoy a great night’s sleep, improve how you feel and think during the day, and boost your overall health. You can change the adverse effects on your immune system, vitality, creativity, heart and brain health, and your weight.
So why are so many of us consistently tossing and turning at night in a continuous struggle to get the sleep and both want and need? What can you do when it’s 3 am and you’re wide awake?
You may not realize it now but you actually have a lot more control over the quality of your sleep than you think you do. Let’s take a look at some simple steps to help you sleep better and begin each day bright, full of energy, and ready to tackle the world.
How Much Sleep Do We Need?
The first step is to determine how much sleep we need in order to function efficiently during the day. Adults typically need between seven and nine hours of sleep each and every day. The reason we say ‘each and every day’ is that you should also maintain this routine during weekends. Because children and teenagers require more energy to grow and develop, they require between eight and eleven hours of sleep per day. Then, as we age, and our bodies slow down we tend to require less sleep.
Of course, this is just a guideline on which to base your sleep habits and will vary depending on individual health concerns and other circumstances. We do suggest you consult your health practitioner if your lack of sleep is having a serious effect on your quality of life.
Our Habits Affect Our Sleep
Exercise: When you stick to a regular exercise regime it can increase your total sleep duration by 18% and halve the amount of time it takes to fall asleep. Therefore, regular exercise incorporated into your daily routine is a great way to help your body turn off when it’s time to go to sleep. Of course, your exercise regime should be carried out at the right time, definitely not in the three hours prior to heading to bed. This is because intense exercise increases your body temperature, heart rate, and adrenaline levels.
Caffeine, Alcohol, and Nicotine: Because caffeine gives us an energy boost and helps wake us up, it stands to reason that caffeine consumption also makes it more difficult to fall asleep. Alcohol makes you drowsy because it’s a depressant, but studies show that if you drink a large amount of alcohol before going to bed it will likely lead to delayed onset of sleep. Plus, you’ll have poor-quality sleep because the liver has extra work to do metabolizing the alcohol. Nicotine is a stimulant that affects the brain’s neurotransmitter levels, thus it’s harder to get to sleep, stay asleep, and achieve REM sleep.
All the above factors suggest that we should avoid nicotine, alcohol, and caffeine for at least three hours prior to going to bed.
Change Your Bedding
Does anything feel better than crawling into bed, tired after a long day’s work, and you have clean sheets, a comfortable pillow, and the best mattress for your needs? Fresh bedding is the perfect way to set yourself up for a good night’s sleep. And speaking of your mattress, did you know that your mattress should be changed every five to eight years?
What sort of pillow should you get? Well, it depends on what’s right for you. If you sleep on your side, a firmer pillow will provide more head and neck support, while you’ll probably be more comfortable with a thinner pillow if you’re a back sleeper.
Have A Bath
You can’t deny that a warm bath or shower before retiring for the night feels great and ultimately improves the quality of sleep. Bathing elevates your body’s temperature, then lets it subside, which mimics how your body regulates its temperature as you fall asleep. Our bodies conserve energy during rest by running cooler. If bathing or showering is too much effort, simply bathe your feet about 90-minutes before retiring; this will help prepare your body for a good night’s rest.
Practice Good Sleep Hygiene
Good sleep hygiene means creating the optimal environment for resting. Your cool, dark room will ideally be between 15 and 20 degrees Celsius. Ensure your curtains and/or blinds are designed to block out the city lights or early morning sunshine. Some people prefer a completely quiet room, others like some white noise – just make sure whatever you choose is soothing and non-stimulating.
Maintain A Clean And Tidy Bedroom
The first step is to ensure your bedroom space is clutter-free. Make your bed every morning as you arise, and tidy up and remove all unnecessary items from your bedroom. Unwanted clutter and furniture items have a negative impact on your brain and its ability to switch off. Your bed should be used solely for sleep. No devices, and definitely no TV!
How To Prepare For Sleep
- Don’t check your work emails before going to bed.
- Listen to soothing, non-stimulating music for an hour before retiring.
- Stick to the same 30-minute pre-bed routine.
- Don’t change your sleep schedule on weekends; each day must stay the same so your body recognizes when it’s time to sleep.
- Stick to a ‘no-screens’ policy for at least 30 minutes before lights out.
- As bedtime approaches, keep your lights dim to support the natural circadian rhythm of your body. Lamps turned down low are perfect.
Style Your Bedroom
There’s nothing nicer than going into a de-cluttered, stylish bedroom at the end of a long, tiring day. Create a soothing sanctuary for yourself, one that promotes sleep. Read through our other posts on how to style the perfect bedroom for a great night’s sleep. To minimalize stimulation, you may decide to change your colour scheme or remove unnecessary furniture or décor items from this space.
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