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10 tips for a good night's sleep
Good sleep habits, sometimes referred to as ‘sleep hygiene’, can help you get a good night’s sleep.
10 tips for a good night's sleep
Good sleep habits, sometimes referred to as ‘sleep hygiene’, can help you get a good night’s sleep.
Here are 10 tips to help you get a better night’s sleep:
Good sleep habits, sometimes referred to as ‘sleep hygiene’, can help you get a good night’s sleep.
Here are 10 tips to help you get a better night’s sleep:
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1. Stick to a regular sleep routine
Getting a good sleep takes practice. If possible, go to bed at the same time each evening and get up at the same time each morning, including on weekends.
2. Spend the right amount of time in bed
The right amount of sleep varies from person to person. However, as we get older, we tend to need less sleep. Most older adults need 7 to 8 hours of sleep every night.
1. Stick to a regular sleep routine
Getting a good sleep takes practice. If possible, go to bed at the same time each evening and get up at the same time each morning, including on weekends.
2. Spend the right amount of time in bed
The right amount of sleep varies from person to person. However, as we get older, we tend to need less sleep. Most older adults need 7 to 8 hours of sleep every night.
3. Limit screen time before bed
Limit your screen usage for at least 30 minutes before bed. This includes watching television and using a computer or smart phone. Try to avoid having these items in your bedroom, as bright light can impact your ability to fall asleep.
4. Unwind and relax
Avoid energetic exercise or activities right before bed. Mindful routines such as meditation can help your brain to relax and prepare for sleep.
3. Limit screen time before bed
Limit your screen usage for at least 30 minutes before bed. This includes watching television and using a computer or smart phone. Try to avoid having these items in your bedroom, as bright light can impact your ability to fall asleep.
4. Unwind and relax
Avoid energetic exercise or activities right before bed. Mindful routines such as meditation can help your brain to relax and prepare for sleep.
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5. Get comfortable
Ensure your bedroom is quiet, dark, and cool with comfortable bedding. According to the Sleep Foundation a room temperature of around 18 degrees celsius promotes sleep.
6. Avoid caffeine, alcohol, and smoking
Alcohol may help you get to sleep more quickly, but it can disrupt your sleep and lead to excessive daytime sleepiness the following day. Consuming caffeine and nicotine in cigarettes before bed can keep you awake. Alternative beverages to help you get a good night’s sleep include warm milk and herbal tea.5. Get comfortable
Ensure your bedroom is quiet, dark, and cool with comfortable bedding. According to the Sleep Foundation a room temperature of around 18 degrees celsius promotes sleep.
6. Avoid caffeine, alcohol, and smoking
Alcohol may help you get to sleep more quickly, but it can disrupt your sleep and lead to excessive daytime sleepiness the following day. Consuming caffeine and nicotine in cigarettes before bed can keep you awake. Alternative beverages to help you get a good night’s sleep include warm milk and herbal tea.Read less...
7. Be mindful of daytime naps
Sleeping during the day will make it more difficult for you to get to sleep. If necessary, limit napping to 30 minutes each day and ensure you are awake for at least 4 hours before going to bed.
8. Don't watch the clock
Watching the clock or regularly checking the time whilst in bed can increase your anxiety and further prevent you from falling asleep. Try to have your clock out of sight or out of reach if you are checking the time on your mobile phone.7. Be mindful of daytime naps
Sleeping during the day will make it more difficult for you to get to sleep. If necessary, limit napping to 30 minutes each day and ensure you are awake for at least 4 hours before going to bed.
8. Don't watch the clock
Watching the clock or regularly checking the time whilst in bed can increase your anxiety and further prevent you from falling asleep. Try to have your clock out of sight or out of reach if you are checking the time on your mobile phone.
9. Avoid sleeping pills
Sleeping pills don’t help to fix bad sleep routines that might be causing you to struggle with getting to sleep. Avoid using sleeping pills unless prescribed by your health professional.
10. Seek professional help
If you have consistent trouble sleeping, see your health professional. Signs of poor quality sleep include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air.
9. Avoid sleeping pills
Sleeping pills don’t help to fix bad sleep routines that might be causing you to struggle with getting to sleep. Avoid using sleeping pills unless prescribed by your health professional.
10. Seek professional help
If you have consistent trouble sleeping, see your health professional. Signs of poor quality sleep include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air.Read less...
More helpful information
If you need more information, get in touch with one of our helpful team on 1800 951 971
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