Health A-Z

Struggling With Sleep? Try These Practical Tips To Get The Much Needed Shut-eye

A good night’s sleep is crucial for optimum performance and overall well being. Sadly, with every Australian’s busy schedule and cramped work-life balance, sleep is not something that most consider a priority. And part of that can be attributed to the fact that most Aussies don’t know the benefits of a good night’s sleep. Getting 7-9 hours of rest every night is more than just about having an adaptive pillow or a luxurious memory foam mattress. The first thing that everyone needs to look into is how their habits play into their sleeping routines, and better sleeping habits can promote better sleep quality. As for the other tips, read on below: 

  1. Creating The Right Environment: A bedroom should be designed in such a way that all the factors should promote the right sleeping environment. That means no light-emitting screens, no openings that allow light in during the evening and the use of other things like binds, automatic lights and appliances like air conditioners that make less sound. Limit the bedroom to sleeping only and try other activities like watching TV or eating for the living room or the dining rooms. Keep away as many distractions as possible that may hinder the sleeping routines every night. 
  1. Stick To A Schedule: Having a fixed sleep schedule is way healthier than sleeping at random times throughout the day. A fixed routine helps the body adjust and create a pattern that makes it easier to stick to and work. Doctors recommend at least 7 to 8 hours of sleep every day for healthy functioning, and even then, 10.3 million Australians struggle to meet that quota due to various reasons. A consistent routine will cement the body’s natural sleep cycle, making it easier to fall asleep without medications. 
  1. Taking In Meals During The Day: Always avoid eating a full meal before bed and wait at least 3-4 hours after dinner before hitting the sack. However, that doesn’t mean one has to go hungry to bed either; just a light meal with veggies and fruits will suffice. Make sure to avoid caffeine and alcohol as both can inhibit sleep. Reduce the intake of spices and food that is acidic too. 
  1. Bed: Investing in a quality mattress can pay off in the long run. It’s also a good idea to get an adaptive pillow. Since people will sleep in the same bed for years, it’s a wise investment. Plus, improved sleep quality can help promote healthy well being. 
  1. Doing Physical Activities: Exercise has been found to raise the effect of sleep hormones on the body. Exercising in the morning and exposing the body to the natural light first thing in the day can help keep the natural sleep cycle constant. This allows the person to fall asleep faster and not feel tired the morning after. At the same time, it’s also better to take on more activities to reduce stress and wind down before sleeping. Stress can easily kill the mood to sleep and can irritate the mind. Take care not to do any strenuous exercise right before bed. 
  1. Seeking a Doctor: If problems with sleep persist, try fixing up an appointment and see a doctor. Sometimes, the problems with lack of sleep may be due to other psychological issues or health problems that may need to be addressed beforehand. These are more common than most people think, so don’t be shy about getting an appointment. 


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