Youâve probably already felt the effects of a terrible nightâs sleep - poor concentration, irritability and making careless mistakes, to name a few. đĄđĽąđ
But did you know that by missing out on adequate sleep, you could be putting your physical and mental health at risk ? đŠ
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By no means are we trying to scare you. In fact, think of this article as a reason to ALLOW yourself to sleep in a few extra hours each morning, especially with the current Stage 4 Restrictions in place, now is the best time to catch up on sleep & learn some good sleeping habits! đ
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We know that getting a good nightâs rest is easier said than done.
In fact, 1 in 3 people suffer
from poor sleep (1).
To help you with this, here are some great Sleep Hygiene practices that you can incorporate to help you catch some zzzzâs đ´(2).
Work out what your optimal amount of sleep is; for most individuals, this is 8hrs of good quality sleep each night (1). Some of us might need more or less, but aim for a duration that allows you to remain FOCUSED & ENERGETIC throughout the day.
Maintain a regular sleep routine; try to go to bed & wake up at the same time every day. This makes your body accustomed to routine, and you'll find falling asleep & waking up much easier!
Avoid daytime naps; if you feel the need to nap, this likely means that you are not getting enough sleep at night. However, taking a nap perpetuates the cycle, because youâll be more awake at night, and probably more likely to delay your bedtime even further or have poorer quality sleep.
Spend an hour before bed relaxing & winding down; try to stay away from working, studying or stressful activities, and try meditation, reading or listening to soothing music. Avoiding computer screens will also help
Get some exercise in during the day; provided that its not right before bedtime, 30-60mins of moderate-intensity exercise can help you sleep better at night!
Limit your caffeine intake; too much caffeine, especially close to bedtime, can impair your ability to fall asleep & remain asleep. Try to cut down on your caffeine (coffee, tea, energy drinks, some soft drinks) if you find yourself relying on it too much to âstay awakeâ. We normally advise no caffeine after 1pm in the afternoon.
AVOID alcohol in the evenings - it might be a good short term remedy - but many people are very unaware that alcohol deeply effects the architecture of your sleep cycle, disturbing deep REM sleep which is vital for well being!
Seek medical advice; sometimes, poor sleep can be due to a medical condition, such as OSA (Obstructive Sleep Apnoea). If you fear that you may have a condition that impacts your sleep, please see one of our doctors at Ashburton Family Practice!
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So once you start incorporating the tips above, and getting an adequate amount of sleep, youâll begin to feel the benefits đ¤Š, such as;
Stronger immunity
Reduced risk of Anxiety or Depression, and better overall mental wellbeing
Improved concentration, memory & learning
Greater ability to maintain a healthy weight
Reduced risk of diabetes & heart disease
Improved fertility
Leading a healthier, more productive life!!
If you find that you need some extra help, our team at Ashburton Family Practice is ready & waiting to provide you with further advice, or even certain interventions that could improve your sleep.đđŠđ˝ââď¸đĽ
Book a Telehealth Appointment via our new website; https://www.ashburtonfamilypractice.com.au/
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