Desperate for a decent night’s sleep?
According to Richard Laliberte, writer from Australia Prevention, one in three adults “have trouble falling asleep, staying asleep or feeling refreshed by sleep—all symptoms of insomnia”.
Richard also shares “Women tend to have more difficulty than men, especially during menopause when hot flushes and night sweats can disturb slumber. New research also suggests genetics play a role and insomnia conditions can actually be passed down through families.”
But, how do we win a battle against insomnia? (or at least try to)
Round 1: The Sunshine!
Believe it or not, a good night’s sleep starts at dawn. Laliberte says “Sunlight sets your body clock, which determines when vital sleep hormones like melatonin trigger a night time drift towards dreamland”.
Routine is key. Wake up every day at the same time, no matter what day is it or how long have you slept. Within an hour of waking up, head outside and get some sunlight. Keep your wake-up time consistent, even on the weekends, and have a short siesta later (we all know how good siestas can be).
Round 2: The Food!
Check out our food blogs – Eight Foods to Help You Sleep and Three Foods & Drinks to Avoid Before Bed to make sure you are eating all the right things for a good night’s sleep!
Round 3: The Yoga!
Laliberte shares “go on, unroll that mat. Studies show the deep breathing and meditation of yoga facilitate sleep. Actually, any kind of moderate exercise, including simple walking for 30 minutes five days per week promotes more sound Zs. What better reason to stroll home this eve?”
Round 4: The Sheets!
According to Laliberte “about 75% of people say they sleep better with fresh sheets, according to a National Sleep Foundation poll. Wash linens weekly and freshen the mattress by laundering its cover in hot water, then sprinkle the mattress with baking soda. Wait a few hours, then vacuum.”
Round 5: The Devices!
Avoid computer, phones and tablets at least an hour before getting into bed. Laliberte advices that “Light-emitting devices suppress sleep hormones and disturb deep sleep”. Being in front of the TV can be quite stimulating, time your TV time so your body can wind down before bed. “Pick up that paperback you’ve been meaning to finish—people who read printed books before bed drop off faster and are sharper the next day” Laliberte suggests.
Always remember: If you’re yet to experience a win, visit your nearest doctor and team of mattress experts at your local Sleepy’s store to help you achieve that good night’s sleep you’ve been dreaming of.