10 tips for a good night’s sleep

September 1, 2022

Are you dreaming of getting a better night’s sleep? You aren’t alone!

A good night’s sleep is just as important as a healthy diet, regular exercise or a good skin care routine.

Some people don’t realise what they do leading up to bedtime could be the very things that are causing them to toss and turn every night.

a women asleep in her bed

Here are 10 tips on how to get a better night’s sleep before you develop poor sleeping habits.

Tip #1. Know your sleep cycle

Sleepiness comes in waves of about every 60-90 minutes. Falling asleep is like catching a wave of sleepliness when it breaks. 

If you miss a wave you might have to wait for the next wave to come 60-90 minutes later. 

When you feel sleepy drop everything and go to bed.

Tip #2. Only go to bed when you feel sleepy

If you aren’t tired, there is no need to go to bed at the same time each night because you will just lie there for hours tossing and turning. 

Before bed try soaking in a lukewarm bath to relax and wash the day away. 

Tip #3. Dry clean

A university study found the average doona carries up to 20,000 house dust mites which can potentially have serious health implications as the contaminants can cause symptoms of asthma, rhinitis and conjunctivitis.

They could also irritate eczema and psoriasis symptoms.

Have your doona dry cleaned every 6 months to avoid aggravating allergies.

Tip #4. Get out of bed at the same time every morning

You don’t have to go to bed at the same time every night, but it’s a good idea to wake up at the same time every morning.

Eventually your body will start to want to retire at the same time each night and you will develop a natural sleep pattern.

Remember to go to bed as soon as you start to feel tired – when you start to yawn and your eyelids feel heavy.

Tip #5. Your bed is just for sex and sleep

Keep your bedroom as a haven for sex and sleep only. 

Once you start watching television, making phone calls, listening to the radio or using your iPad or laptop, the peaceful association of bed and sleep is broken.

Do any important tasks in another time and in another place so your sleep isn’t interfered with because your mind is busy.

Tip #6. Snooze and Relax

Women who sleep less than 5 hours a night a more likely to put on extra weight.

According to a 16 year case study, researchers at Case Western Reserve University in Ohio found those women who slept less – 5 hours or less a night – were more likely to put on at least 1.5kg per year.

Tip #7. Set aside ‘worry time’

A major cause of sleeplessness is worrying about daily concerns, such as a fight with your partner, financial problems, issues at work, what we didn’t get done today or what we need to get done tomorrow.

Most of the thinking and worrying needs to be done during the day before we turn in for the night.

If you have to worry, set aside time during the day to worry, don’t spend your sleeping time stressing.

Try to associate your head hitting the pillow as time for your brain to “switch off”.

Tip #8. Try sleeping alone

If you want to ensure your brain is functioning clearly, sleep by yourself.

Researchers studied 8 unmarried couples that spent 10 nights sleeping apart and 10 nights sleeping together.

When the couples performed simple cognitive tests the day after sleeping together men performed badly, suggesting they are more likely to suffer from disturbed sleep when sleeping with another.

Some scientists believe women may be pre-programmed to cope better with broken sleep due to life events, such as menstruation, bring up children and menopause.

Tip# 9 No Nanna Naps

If you’re finding it hard to sleep at night, try skipping the “nanna naps”.

A lot of people fall asleep in front of the tv instead of going to bed. 

No matter how long or short, a nap takes the edge off your sleepiness and makes it more difficult to fall asleep quickly and deeply.

Tip # 10 Don’t stress 

Not surprisingly, a lot of sleep is lost through worrying about not being able to sleep.

More often than not, people lie in bed at night worrying about whether they will be able to function the next day, if they don’t get enough sleep.

Each night, people lie in bed and stress about not sleeping.

But if you were to seriously consider the worst possible scenario you will find that it isn’t that bad after all.

To help you fall asleep place a drop a few drops of Lavender essential oil on your pillow and put on some relaxation music and try to drift off to sleep.

Sleep tight!

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