If you are sleep deprived these tips can help you.
Here at Madison Healthstyle, we know how it feels to start the day after a good night’s sleep. We experience the benefits of quality sleep without giving it much thought – did you know adequate sleep is vital for not only optimal brain function, but also physical health, mental health and immune function?
Often times people refer to insufficient sleep or being sleep deprived, as insomnia, however insomnia is a medical condition requiring the fulfilment of multiple diagnostic criteria. With approximately one in four Australian adults regularly experiencing sleeping difficulties, insufficient sleep is commonly influenced by lifestyle factors within our control.
Whether it has been hours or weeks since you last started the day feeling refreshed and well rested, there are many evidence-based ways you can improve your next rest.
1) Sleep schedule: aim to create consistency with your sleep habits, even on your days off. Going to sleep and waking up at a similar time each day may help you to fall asleep faster and wake up easier. This is one of the very best ways to beat being sleep deprived!
2) Bedtime routine: a bedtime routine, such as personal care, reduced noise exposure and creating a conducive sleep environment in the hours before going to bed, may improve sleep.
3) Regular exercise: engaging in daily exercise has been shown to have measurable benefits for our ability to fall asleep faster, sleep longer, and have better quality sleep. Now we know that is you are sleep deprived you might not feel like exercising, so start slow…
4) Wind down: in the 30 minutes before your desired sleep time, consider dimming the lights, putting the electronics away and wind down with some quiet activities. If you must use your phone, or use a tablet for reading, see if your electronic device has a night shift setting to reduce exposure to blue light.
5) Blue light: electronic devices often emit blue light, which has been shown to suppress natural melatonin levels – the hormone responsible for our natural body clock. Limit your exposure to blue light, particularly in the hours before bedtime.
6) Ditch the clock: when it is time for bed, put the clock away. Allowing yourself to fall asleep without thinking about the time may help you fall asleep faster. This is particularly useful if you wake up during the night and feel pressured to fall back to sleep.
Sleep is influenced by factors within our control. To enjoy the feeling of a good night’s sleep and the benefits which come alongside good sleep hygiene, see what lifestyle changes you can implement.
The best next step you can make is to talk with a Wellness Director here at Madison Healthstyle to see how we can help you have a great night’s sleep. Tap on the button below for the location nearest to you, and take the first step toward your personal wellness plan and the end of being sleep deprived!
Parliament of Australia. Insufficient sleep [Internet]. Canberra: Parliament of Australia; 2018 [cited 2020 June 15]. Available from: https://www.aph.gov.au/Parliamentary_Business/Committees/House/Health_Aged_Care_and_Sport/SleepHealthAwareness/Report/section?id=committees%2Freportrep%2F024220%2F26953
UpToDate. Insufficient sleep: Evaluation and management [Internet]. Massachusetts: Wolters Kluwer; 2019 [cited 2020 June 15]. Available from: https://www.uptodate.com/contents/insufficient-sleep-evaluation-and-management