8 Ways To Get A Better Night Sleep
For many Australian’s getting enough sleep is something they can only dream about. In fact, around 33% to 45% of adults across the country aren’t getting an adequate sleep every night. While the problem may be more serious, there are many ways you can adjust your lifestyle and environment to aid your ability to sleep. Here are 8 tips to help you get a better night sleep.
Exercise plays a large part in the quality of your sleep, so try and sweat it out at least three times each week. However, make sure you finish your workout 3-4 hours before going to bed to avoid those post-workout endorphins interfering with your sleep.
Limit your caffeine intake
If you consume numerous coffees each day you might want to think twice if you are having trouble sleeping. While a coffee or two in the morning is fine for most people, drinks containing caffeine that are consumed after 12pm can affect your ability wind down at night.
Avoid napping during the day
Napping during the day sounds heavenly, but taking a nap, particularly in the afternoon, is often to blame for keeping you up at night. If you do find yourself desperate for a some z’s, take a power nap, but be sure to keep it to 20 minutes or less.
There is nothing worse than going to bed on a full stomach, so make sure you finish dinner at least two hours before going to bed.
Turn off your devices
We’ve heard it all before, but the blue light from your phone, laptop or television could be keeping your brain active and stopping you from falling asleep. Make sure to turn off all electronics at least an hour before bed and limit exposure to blue light where possible. If you are using your devices at night, we recommend switching your phone to night shift mode or investing in some glasses that will block the blue glow.
Hide your clocks
Find yourself constantly checking the time during the night? Having a clock in sight can cause stress and anxiety, especially if you are struggling to sleep. So put your phone out of reach and hide your clocks to reduce the temptation to look at the time.
Let go of your thoughts
Overthinking is often a serious problem for those who struggle to sleep. Finish your work at least 2-3 hours before bed and sort out anything that’s on your mind before you begin winding down. If you find your mind racing, write down your thoughts to help ease your mind.
Relax before bed
Creating a relaxing bedtime ritual to help your body and mind wind down is essential for a good night sleep. Dim the lights 2-3 hours before you plan on going to sleep, try some gentle stretches, mediate, listen to calming music, take a warm bath and read a book. Avoid activities that make you excited, stressed or anxious as these will keep you awake.
Get into a routine
While it may suck getting up at 6am on the weekends, getting into a sleeping routine is a great way to regulate your body clock and improve your sleep. So aim to go to bed and wake up at the same time each day, your body will thank you for it later.
If your inability to sleep persists, seek advice from your doctor or sleep professional.