How to Get a Better Night’s Sleep

Good sleep is essential for health influencing a range of functions from mood, weight management, cognitive function and energy levels. Without good quality sleep, our mental and physical health really suffers. It is estimated that around 60% of Australian adults report issues with their sleep, one half of 16–17-year-olds and a quarter of 12–13-year-olds do not get enough sleep.

Why is sleep important?

Evidence suggests poor sleep can increase the risk of developing or aggravating chronic conditions such as hypertension, heart disease, type 2 diabetes, stroke, mental health conditions. It is also associated with an increase in obesity, smoking, low physical activity, an increase in junk food consumption and alcohol consumption.

How much sleep do we need?

There is no definitive rule as each individual will have different needs. The broad recommendations are:

Adults

·      18-65 years 7-8 hours

·      > 65 years 7-9 hours

Children

·      0-3 months 14 to 17 hours with naps

·      4-11 months 12 to 16 hours with naps

·      1-2 years 11 to 14 hours plus naps

·      3-5 years 10 to 13 hours (possible nap during the day also)

·      5 to 13 9 to 11 hours

·      14 to 17 years 8 to 10 hours

So how do we get better sleep?

Sleep hygiene refers to practices that promote healthy and restful sleep. The key components are:

·      Have a consistent sleep schedule- got to bed and wake at the same time each day helps regulate your body’s internal clock

·      Relaxing bedtime routine- engage in calming activities before bed, such as taking a warm bath, reading a book or practicing relaxation techniques.

·      Optimal sleep environment- ensure your bedroom is dark, quiet and cool.

·      Avoid stimulants before bed- limit caffeine and alcohol intake, particularly in the evening

·      Limit daytime naps- if napping keep it short and avoid long or day time naps

·      Prioritise sleep- make sleep a non-negotiable part of our routine

·      Manage stress- Practice stress-reducing techniques like deep breathing, meditation or yoga.

·      Healthy diet and exercise- maintain a balanced diet and engage in regular physical exercise by avoid strenuous exercise before bed.

·      Avoid large meals before bed- allow your digestive system time to process food before going to bed.