Unlock benefits of sleep

SLEEP is a vital process that allows your body and mind to repair, restore, and recharge. 

Experts agree that adults typically need between 7-9 hours of sleep each night. 

However, it’s not just about quantity, it’s also about quality. Poor sleep can lead to a range of physical and mental health issues, including:

On the flip side, a good night’s sleep helps improve mood, cognitive performance, immune function, and overall well-being.

If you’re struggling to get enough quality rest, here are some practical tips to help you sleep better:

1. Create a relaxing bedtime routine

A consistent bedtime routine signals to your body that it’s time to wind down. This could include activities like reading, stretching, or listening to soothing music. Avoid stimulating activities like watching TV or scrolling through your phone, as the blue light emitted from screens can interfere with the production of melatonin, the hormone responsible for regulating sleep.

2. Maintain a regular sleep schedule

Going to bed and waking up at the same time every day –even on weekends – helps regulate your body’s internal clock. This consistency can make it easier to fall asleep and wake up feeling refreshed.

3. Limit caffine and alcohol

Both caffeine and alcohol can disrupt sleep patterns. Caffeine, a stimulant, can keep you awake even hours after consuming it, while alcohol can interfere with your sleep cycle and reduce the quality of your rest. Try to avoid both for several hours before bedtime.

4. Create a comfortable sleep environment

Your bedroom should be a sanctuary for sleep. Keep the room cool, dark and quiet to promote relaxation. Invest in a comfortable mattress and pillows, as an uncomfortable bed can lead to poor sleep quality. If noise is an issue, consider earplugs or a white noise machine.

5. Exercise regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, don’t exercise too close to bedtime, as this can leave you feeling too energised to sleep. Aim for at least 30 minutes of moderate exercise most days but try to finish at least three hours before bed.

6. Limit naps

While napping can be beneficial, especially if you didn’t get enough sleep the night before, long or late naps can interfere with your ability to fall asleep at night. If you do nap, keep it short – 20 to 30 minutes – and avoid napping late in the afternoon.

7. Mind your diet

Eating a large meal right before bed can cause indigestion and disrupt sleep. Try having a light snack if you’re feeling hungry. Foods rich in tryptophan, like turkey, nuts, and seeds, can also help promote sleep by boosting serotonin and melatonin levels.

8. Manage stress

Stress and anxiety can keep you awake so to find ways to manage these feelings. Meditation, mindfulness, or deep breathing exercises can help calm you before bed. 

Dr Di Stowe is a Tasmanian psychologist and counsellor.