Adequate sleep is vital for your health, but can be hard to achieve when life is busy. Sleeping problems are common, with up to 4 in 10 Australian adults not getting enough good-quality sleep. Fortunately, there are many things you can do to improve your sleep.
Sleep Hygiene
‘Sleep hygiene’ means habits that help you to have a good night’s sleep. Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude.
Tips for healthy sleep
- Regular sleep . Try to go to bed and wake at the same time each day.
- Spend the right amount of time in bed, for some its the recommended 8hrs, for others its a little more or less.
- Use your bed for sleep, avoid using screens. Don’t spend too much time in bed awake, dedicate your bed for sleeping.
- Relax before bed. Find the relaxation techniques that work for you, avoid planning the next day or worrying about events of the day.
- Avoid substances including cigarettes, caffeine, alcohol and recreational drugs.
- Avoid napping during the day. Sometimes we might need a nap, limit it to 30 minutes and have at least 4hrs between your nap and your evening sleep.
- Avoid sleeping pills. If assistance is required speak to your GP or pharmacist.
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