Did you know almost 90% of Australians suffer from a sleeping disorder, with 30% experiencing a severe sleeping disorder or some form of insomnia?
While some of us have periods of time where getting a good night sleep is difficult, it’s important to ensure our bodies are getting the adequate sleep needed to function and be healthy.
If you experience chronic insomnia, or you’re looking to ensure you are taking care of your body so that is is in tip-top share, ensuring proper sleep hygiene is one of the first places you should start.
What risks are there for not getting enough sleep?
Not getting enough sleep is not just annoying; it can affect your health quite significantly.
Medical conditions such as insomnia can make you sick and bring on a range of illnesses including rheumatoid arthritis, breathlessness, gastric reflux, depression and anxiety.
If you’re experiencing tiredness, aches and pains from not enough sleep or lack of concentration, insomnia or lack of sleep could be to blame.
Tips for getting a more restful sleep
Whether you are working too much, studying, or you find it difficult to turn off your brain at night, we’ve put together some basic tips for getting a better night sleep.
- Avoid the caffeine and naps – we all know that too much caffeine isn’t great for the body, so focus on getting enough hours of sleep and not loading up on caffeine to get you through the day. As well as this, avoid naps where possible and focus on a long sleep at night to help you get the deep sleep your body needs to say healthy.
- Focus on a routine that promotes sleep – just like you might have a gym routine or a work routine, you should develop a sleep routine. Go to bed at the same time each night, and even jot down a sleep journal so you can track your sleep and ensure you are getting enough.
- Exercise each day – being active will help ensure your body is moving and you are lowering your risk of anxiety and depression. Many studies have shown exercise is beneficial to those suffering a sleep disorder, getting your blood pumping and helping ensure you get a good rest when you lay your head down for your evening sleep.
- Reduce or cut out alcohol – reducing or removing alcohol from your diet is a great way to get your body happy and healthy. Getting a restful night sleep without alcohol in your system will allow you to wake up fresh and without a hangover.
- Watch what you eat – cutting out or reducing sugar in your diet and also avoiding foods that can boost your brain’s activity, such as chilli and hot spicy foods, is a great way to promote sleep.
- Cut back your screen time – often an overactive brain means that sleeping and getting a restful night sleep is a challenge. Turn off your tech an hour or more before bed and you might just find yourself drifting off for a lovely restful sleep that little bit easier.
- Enjoy herbal tea before bed– specific herbs and natural ingredients are found to help promote sleep. Look for ingredients such as chamomile, lavender, peppermint, passionflower, melatonin and valerian root, which are all-natural sleep aids that can be found in tea.
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