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Out like a light

Struggling to catch a good night’s sleep?

According to the Sleep Health Foundation many Australians regularly experience sleep symptoms, like trouble falling or staying asleep, waking too early, and/or not being able to fall back to sleep. The good news is there are many ways to improve your sleep habits to encourage a more restful slumber.

Occasional sleep deprivation can be a nuisance; but ongoing lack of quality sleep can affect cognitive and physical performance, functional ability, quality of life, and can affect appetite contributing to increased food intake and the risk of weight gain over time.

But how much sleep do we need? Though we are all different and need different amounts of sleep, most adults will benefit from around 7 to 9 hours of sleep each night.

If you are struggling to catch a good night’s sleep, check out the tips below to help you good quality sleep.

Move your body

Moving your body throughout the day, whether that be through walking, resistance training, swimming, yoga, etc., can help you sleep at night. While it is commonly suggested to avoid exercise as sleep time approaches; some find it useful to burn energy off before hitting the sack.

Consider your caffeine

Caffeine is a stimulant, which can affect your ability to fall asleep and many cause you to sleep more lightly. Some people are more sensitive to the effects of caffeine compared with others. If you are not affected by caffeine, enjoy that coffee as you wish. Others lie awake for hours at just the smell of coffee. You’ll know what works for you.

Avoid alcohol

Alcohol has a sedative effect that arouses feelings of relaxation and sleepiness. While this may help you fall asleep quickly, it reduces rapid eye movement (REM) sleep – that restorative stage of sleep when we dream.

The effects of alcohol vary individually but, for some, even small amounts can reduce sleep quality. According to the Sleep Foundation, light alcohol intake (<2 serves for men or <1 serve for women) decreased sleep quality by 9.3%; moderate intake (2 serves for men or 1 serve for women) by 24%; and high intakes (>2 serves for men or >1 serve for women) by 39.2%. Something to consider when you find yourself reaching for another.

Light up your life

Your internal body clock (or circadian rhythm) responds to changes in light (among other factors) to inform us when it is time to wake and time to sleep. Exposure to (sun smart) sunlight throughout the day – particularly upon waking – supports a better night’s sleep. Conversely, exposure to artificial light – like the glow emitted by smartphones, tablets, computer and TV screens – can suppress melatonin production keeping you awake.

Light up your day by getting outside to enjoy the morning sun and delight in a digital detox of an evening to support your body’s natural clock.

Establish your sleep schedule

Aim to rest and rise around the same time each day, even on weekends. Determine a schedule that works best for you and try to stick with it. This tip may not support those who work varying shift times.

Set the mood

Consider the bedroom a sacred space for sex and sleep; and establish the mood accordingly. Set yourself up for sleep success by creating an environment that supports sleep. A comfy mattress, supportive pillows, soft sheets, and dim lighting will help lull you into a peaceful slumber.

Your body temperature needs to drop 1-3 degrees to fall and stay asleep so keep your room cool and use blankets and doonas that can be added or removed as needed.

Respect your feelings

If you are tired, head to bed. You may find yourself awake at 3am struggling to fall back asleep if you push through sleepy feelings to watch ‘just one more episode.’ Respect sleepy feelings and take rest.

Count sheep

If you find yourself tossing in bed struggling to fall asleep, some find it useful to count backward from 100 on every exhale. Hopefully, you don’t make it past 80.

Humming to yourself is another tactic that can help distract a busy mind, activate your ‘rest and digest’ (parasympathetic) nervous system and entice you back to slumber.

Not your thing? Try listening to relaxing music or other soothing sounds that work for you.

Check-in with the things that don’t support you

In addition to focusing on practices that support adequate sleep, consider those behaviours that are not serving you, like spending excess time in bed, taking long naps throughout the day, using your bed as your office, scrolling through your phone or tablet and/or falling asleep to the TV.

When all else fails

There will always be times in life when sleep eludes us. Being a new parent, long travels, feelings of stress and anxiety or menopausal night sweats may all take their toll on sleep behaviours and duration. During these times, it can be helpful to ignore the ticking clock and take the opportunity to rest.

Make yourself extra comfy (try a pillow under the knees), soften or close down the eyes, scan the body and release any areas where you feel tense, and bring attention to your breathing. Try your best to remain calm and detached from the need to fall asleep and allow the body and mind to rest. 

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