Helpful hints for a good night’s sleep

Sleep is also thought to help keep the immune system strong and the heart and blood vessels healthy. It allows for growth and healing and helps to control appetite and weight. Sleep also promotes attention, memory, and learning. Most adults need about 8 hours of sleep per night. Children and teenagers need more sleep than adults.  

And research from Oxford University suggests that not getting enough sleep can be same as being under the influence of alcohol and affects your performance and decision-making skills.

1. Stick to regular sleep routine by going to bed and getting up at about the same time each day. 4 ways to faster sleep

2. Avoid eating large meals close to bedtime. There should be a gap of at least three hours between your last meal and going to bed.

3. Don't use screens for at least an hour before bedtime and keep them out of the bedroom.

4. Don’t stay in bed when you’re wide awake. Get out of bed and read a book until you feel sleepy.

5. Make sure your bed is comfortable and clean. In fact, when was the last time you washed your doona?

6. You should be changing your sheets and pillowcases every week (more often if you share your bed with pets)!  

7. You should also wash your pillows on a regular basis.

8. Your bedroom should be the right temperature, as well as quiet and dark. So, make sure your window coverings block out any light that might keep you awake. You could also wear an eye mask and ear plugs to help you sleep.

9. Avoid alcohol, caffeine, and cigarettes as these will all keep you awake.

10. Take part in regular exercise during the day (but not within 3 hours of bedtime).

11. Don’t watch the clock. If you can’t sleep, checking the time can make you anxious. Place your clock face down or facing away from you (if you need it for the alarm) or keep it out of the room.

12. How to start your day full of energy

Sources:

https://healthywa.wa.gov.au

https://healthdirect.gov.au  

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