Caia Snapshot: How do I improve my sleep?

Written by
Caia
Published
September 8, 2020

Many of us don't get or feel like we don't get enough sleep.In fact 40% of Australians fall into this camp. Some are due to sleep disordersbut for many of us poor sleep results are due to poor habits and choices.Here's what you need to know to keep yourself on track.

What's the impact of poor sleep?

Health Direct informs us that poor sleep and shorter sleep times can increase risk of weight gain, impact cognitive functioning and concentration as well as increase the risk of heart disease and stroke.

Put the correct time into your Z's

We've all heard it. Aim for 7-8 hours sleep per night. There's a reason why - getting the right amount of sleep helps restore and refresh the body. And the optimal amount of sleep can be different for everyone. It's important to stay tuned into what your body needs. While you may have friends who seem to remain highly functional on six hours of sleep others may need as much as ten hours per night to feel rested. Know what works best for you.

How else do I improve my sleep?

There are lots of simple tricks to help improve your sleep. 3 tips we find helpful here at Caia include:

1. Setting a routine. According to the Mayo Clinic, frequently changing the times you go to bed and wake up confuses your body's biological clock. Following a regular schedule, even on weekends and holidays, can help you get the rest you need.

2. Keep electronics out of the bed. This can be a tough one but the blue light from screens is a real downer on helping you nod off. Minimise screen time before bed. If you have to use a screen, try setting the device to night mode if possible. We also find using blue light blocking glasses are helpful (despite the fact you may look like you are about to go onto a construction site!). In fact, best practice is to ban your phone from your room at night. Most of us can attest to waking up in the middle of the night and finding it hard to resist the urge to check our phones quickly. Unfortunately, the screen will make it difficult to get back to sleep.

3. Be mindful of what and when you eat and drink.What you drink especially in the hours before bedtime can make or break your ability to fall asleep. Caffeine and alcohol are two common sleep disrupting culprits. Easier said than done after a big week or at the weekend but if you moderate your intake you'll notice the results. Remember that while sleeping pills can help they aren't a long term solution -  they aren’t suitable for regular use as they can be addictive and don’t address the cause of sleeping problems.We always recommend speaking to your doctor before taking any medication.

So there you have it, 3 quick ways to get some better Zzz's.

References

HealthDirect: https://www.healthdirect.gov.au/healthy-sleep-habits

Mayo Clinic:https://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379

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