Why Sleep Matters: Tips for Improving Your Sleep Quality

Poor sleep is a significant issue in Australia, researchers have found:

• Up to 40% of Australians regularly experience inadequate sleep

• 78% of employed Australians state that insufficient sleep negatively impacts their workday at least once a week.

• 20% of employed Australians have called in sick three or more times in the past year solely due to inadequate sleep.

• 39% of Australians constantly or frequently battle to fall asleep

• 2 in 3 adults reporting at least 1 sleep problem and 48% report at least 2 sleep problems. (Adams et al. 2017b)

This is concerning as sleep not only has a significant impact on our mood but also plays a critical role in numerous bodily functions including:

• Brain health and maintenance

• Metabolism and appetite regulation

• Immune functions

• Cardiac health

• Hormone regulation

Poor sleep and other sleep problems also:

• Increase the risk of accidents and errors

• Are risk factors for chronic conditions, such as obesity, smoking, low physical activity, regular consumption of fast food and excessive alcohol consumption

• Increase the risk of developing or worsening: hypertension, heart disease, type 2 diabetes, stroke, and mental health conditions

The recommended sleep for an adult is 7-9 hours of uninterrupted sleep a night.   This refers to actual sleep, not just the time spent lying in bed.     Researchers generally agree that 6 hours a night or less is not enough sleep.

Improving your sleep can have huge impact on your wellness, below are some tips to help you sleep better.    

SLEEP TIPS

Below are a number of tips that can help improve your sleep quality and satisfaction.

Stick to a sleep schedule – Go to bed and wake up at the same time each day (even on weekends)

Create a bedtime routine – Wind down with relaxing activities like reading or meditation.

Journal – Use journalling to process all the thoughts for your day and prepare your mind for the next day. 

Limit screen time – Avoid electronic devices 30-60 minutes before bed.

Create a comfortable environment – Keep your bedroom cool (18.5 degrees or cooler), dark, and quiet.

Avoid using your bedroom for other activities – You want your brain to associate it with sleeping.

Watch your caffeine intake – Avoid caffeine in the afternoon and evening (circa 8-10 hours before bedtime).

Be mindful of late-night meals – Avoid heavy meals or alcohol close to bedtime.

Limit your alcohol intake – Alcohol impacts your sleep quality.

Eat a diverse and healthy diet – Studies have found those with more diverse gut bacteria, sleep better.        Those that follow a Mediterranean diet have also been found to sleep better.

Get regular exercise – Engage in physical activity during the day, but not too close to bedtime.

Try to maintain a healthy weight – Studies have found that obesity negatively impacts sleep (and likewise poor sleep negatively impacts obesity).

Manage stress – Practice relaxation techniques like deep breathing or mindfulness.

Limit naps – Keep naps short (20-30 minutes) and avoid them late in the day.

Get up if not sleeping within 20 minutes of going to bed – get out of bed and do a quiet activity (e.g. read or listen to gentle music).   When feeling sleepy head back to bed.

Note – If you have good sleep habits and struggle with poor sleep, it is recommended that you see your GP for further support.