5 tips to beat insomnia
At the very least, insomnia (or sleep deprivation) will make you feel tired, grumpy, and lacking that get-up-and-go. Fear not, we have some really simple tips that will help improve your sleep, overnight.
The first step to ensuring you sleep well is to understand what a good night’s shuteye means. Generally speaking, if you’ve slept well you should feel refreshed the next morning and ready to face the day. As every person’s sleep needs are different, the amount of time required catching Zs can vary. The Sleep Health Foundation says most adults need between seven and nine hours sleep each day. But this may include naps and time spent dozing in front of the TV. A good rule of thumb is: if you’re getting less sleep than you used too but still feel rested and energetic during the day, you’re onto a winning formula.
So why do over one-third of Australians experience trouble getting to sleep or staying asleep from time to time? Well, there's no hard and fast explanation. But the internet and texting have been proven to be major sleep distractions. Stress is another big sleep-stealer. So too is worrying about getting to sleep. Other issues to consider are life changes like moving, physical limitations due to illness, retirement, medication, or the death of a loved one which can cause stress. And then there’s conditions such as arthritis, heart failure, heartburn, sleep apnoea, restless leg syndrome, an enlarged prostate, or Alzheimer’s disease which can all make sleeping and, staying asleep, harder.
From expanding your waistline and making you reach for the higher-fat, higher-calorie foods, to reduced hand-eye coordination leading to accidents, experts now know that a lack of sleep can be more dangerous than first thought. Things like your attention span, learning and memory could be affected. A lack of sleep can also speed up the ageing process and take a toll on your skin by affecting collagen production.
Top tips for improving your sleep:
Stick to sleep schedule
Sleep should be up there with food, water and exercise as one of the cornerstones of good health. Thus, you should look at sleep the way you do a healthy eating or exercise plan – and stick to it. With a little trial and error, work out how many hours you need a night. Then, create a sleep schedule by going to bed at the same time each night (preferably before midnight) and waking up at the same time each morning, even on weekends. This will help you develop a natural sleep/wake cycle.
Create a sleep sanctuary
Winding down after your day is important in ensuring you’re relaxed and in an ideal state for bed. Ban TV, computers and phones from the bedroom and for a little while before you go to bed. Instead, have a warm bath with your favourite essential oils, read under a soft light or do some deep breathing or gentle yoga poses. If you are prone to worrying, write a quick list of your problems and possible solutions that you can address the following day. That way you will be ready to sleep when you hit the pillow.
Restrict your sleep
Research suggests that one way to encourage a good night’s sleep after 60 might actually be to restrict your sleep. A study conducted at the University of Surrey suggests that a later bedtime could help you drift off sooner. The researchers also found that, of eight hours spent in bed, the over 65s group slept for an average of six hours and 30 minutes. This pattern could tell your body that it’s ok to drift in and out of sleep all night. Spend less time in bed. If you can, get up, don’t spend eight hours in bed when you’re only sleeping for six of them. And if you can’t fall asleep, but have been trying for around 20 minutes, get up and go to another room and try again when you feel sleepy.
Don’t drink alcohol close to bedtime
Despite popular opinion, alcohol will not help you get a good night’s sleep. Although it may make you feel sleepy and fall asleep, it actually disrupts your sleep. In the second half of the night, sleep after drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, headaches and is much less restful. Thus, avoid alcohol for at least four hours before bedtime. Furthermore, binge drinking will affect your levels of melatonin (which makes you feel sleepy at night and regulates your body rhythm) for up to a week.
Try a herbal remedy
Mother Nature can provide a number of herbs that have a gentle sedative effect. Things like valerian, ziziphus, chamomile, lemon balm, hops and lactium may help calm your mind so you can get a good night’s sleep.
Seal the mattress
The sneezing, sniffling, and itching of allergies can cause fragmented sleep - and your mattress may be to blame. Over time, it can fill with mould, dust mite droppings, and other allergy triggers. Avoid these sleep disturbers by sealing your mattress, box springs, and pillow.
Visit the doctor!
If nothing seems to work well for you, speak to your doctor about your sleep problems. There’s always the chance that a condition you have or medications you’re taking are affecting you’re sleep. The doc can also refer you to a sleep specialist or another professional who might be able to help you get the sleep you deserve.
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