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Improve your sleep quality

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Optimise your sleep for better health

Insomnia is one of the most commonly reported sleep-related problems or disorders affecting about one third of the population at any given time. Some people have problems with sleep onset - falling asleep and others have issues with sleep maintenance - staying asleep or waking in the early hours of the morning.

Short term or acute insomnia occurs for a few days or weeks and can be related to stress, worry or overwhelm. Chronic insomnia is classified if sleep issues occur (3 times a week) for 3 months or more. Some people are just light sleepers, even from childhood and may be due to a number of reasons such as sleep habits, not allowing the body & mind to wind down before bed, not enough physical activity during the day or health conditions such as asthma or anxiety.

COMMON CAUSES OF INSOMNIA

  • Eating & drinking late - allow 2-3 hours for digestion to occur before going to bed.

  • Regular or over consumption of caffeine, alcohol, nicotine

  • Shift work - plays havoc with circadian rhythms

  • Medications & their side effects including sleeping tablets and recreational drugs

  • Stress / anxiety / depression

  • Failure to wind down before bedtime

  • Too much screen time/blue light

  • Health or medical conditions

ONGOING SLEEP DEPRIVATION INCREASES RISK FOR:

  • High blood pressure, risk of developing heart disease & obesity

  • Depression / anxiety

  • Irritability / mood disorders & forgetfulness

  • Lowered immunity

  • Increases Type 2 Diabetes risk by 3 times

  • Increased cravings for sweet, salty & starchy foods

THINGS TO AVOID

  • Limit coffee, chocolate and other caffeinated drinks after lunch time.

  • Avoid participating in vigorous exercise or mentally stimulating activities 2-3 hours before bed.

  • Minimise alcohol – even though it makes you sleepy, it impairs a deep sleep & is associated with more frequent waking, night sweats & nightmares.

  • Avoid screens & bright lights an hour before bed, it interferes with the production of melatonin (the chemical which helps you get to sleep).

  • Avoid electronics in your bedroom & lighting from clock radios.

  • Sleep medications are only a short term solution.

  • Avoid sugar, soft drinks and nicotine which is a stimulant & makes it hard to fall and stay asleep.

  • Avoid napping during the day.

  • Learn new techniques to manage negative thoughts and over-thinking.

TIPS TO IMPROVE SLEEP

  • Create a regular sleep/wake cycle to encourage your body’s circadian rhythm to regulate.

  • Bedroom should ideally be dark, quiet and cool, consider using eyeshades and earplugs if needed.

  • Create a sleep ritual that works for you or activities that help you wind down such as a warm bath or drink herbal tea an hour before bed.

  • Download an ‘App’ which reduces ‘blue lights’ from screens e.g. ‘f.lux ’ or adjust settings on computer.

  • Ensure your blood sugar levels are steady, too many fluctuations may disrupt your sleep.

  • Listen to a relaxation, meditation/guided imagery CD - any of these may help you get to sleep.

  • Try and expose yourself to at least 15- 20 minutes of daylight each day – this helps melatonin production.

  • Aim for 7 – 9 hours of sleep per night.

OTHER CONSIDERATIONS

  • Minimise stress and unnecessary drama in your life if possible.

  • Explore how your relationships are impacting on your wellbeing as well as responsibilities and stressors – consider talking to a professional to implement strategies to help.

  • Not being active enough during the day & leading a sedentary lifestyle can make it difficult falling asleep, keeping physically active can help quality of sleep.

  • Investigate possible medical conditions that may be affecting your sleep e.g. obstructive sleep apnea, restless leg syndrome, snoring etc.

  • Consider a calming or weighted blanket – the deep pressure stimulation may provide a reassuring feeling.