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5 ways to get a better sleep

There’s nothing worse than going to bed ready for a nice, recharging, reinvigorating sleep only lay awake for hours wondering why your brain wont shut off!

Not do you feel tired the following day, but after a few restless nights you can find your work and home life both suffering as you attempt to function on suboptimal sleep.

There are various ways in which you can get a better sleep and some changes that can benefit you greatly are very easy to undertake! So if you are having some trouble with poor sleep or insomnia, check out the helpful list below. With any luck you will sleeping like a log in no time!

Tip 1: Avoid lights and screens in the bedroom

5-ways-to-get-a-better-sleep

Turn off all artificial light sources!

Your circadian rhythm is your natural biological clock. It is what makes you tired at night and alert during the day. When it is dark your body produces more melatonin, which is a hormone that promotes sleep. If you go to bed but then watch television, surf the internet or play on your phone the bright light and stimuli confuse your biological clock. Your body will not produce as much melatonin and you will find it much harder to get to sleep!

Tip 2: Exercise regularly

5-ways-to-get-a-good-night-sleep

Exercise and sleep hygiene go hand in hand

Regular exercise will contribute to better sleep, but that doesn’t mean you have to run a marathon every day! Take the stairs instead of the elevator,  go for a walk after work, have a swim in the morning – all of these little additions to the daily routine can contribute to a more restful sleep. Just make sure you don’t exercise right before bed, as exercise increases heart rate so you might find it even harder to switch off!

Tip 3: Sleep to a schedule

How-to-get-a-better-night-sleep

Sleep is something we must plan to do!

By going to bed at the same time each night and waking at the same time each morning your biological clock will be set in a routine. Setting an alarm to go to sleep instead of just setting one to wake you can help this routine to become consistent

Tip 4: Expose yourself to sunlight

How-to-get-a-good-night-sleep

Sunlight can dramatically improve sleep quality

This is especially important if you work indoors as your body’s biological clock can confuse itself. In the same way artificial light can keep you awake at night, non-exposure to natural light can make you tired throughout the day. Try to spend some time outside during daylight, even if it is just your lunch break, and if you work indoors keep the blinds or curtains open!

Tip 5: Medications may help

There are many medications you can get from your pharmacist and your doctor that can help if you are having trouble with sleep. They range in strength and most are very safe when managed correctly. While using medications long-term can sometimes cause you to rely on them to give you a good night’s sleep, using them over a short (e.g. 3-4 day) period can help your body to reset it’s biological clock. Speak to your local pharmacist or doctor if you think they may help you.

 

These are just a few of the strategies you can use to get a better sleep and prevent daytime drowsiness. Your pharmacist or doctor will be able to help you implement these, along with other techniques, so that you can get your sleep back on track.

Fore more information visit this handy resource:

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Sleep

Have you found other techniques that work for you? Please let us know in the comments!


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