Sleep is a fundamental pillar of your overall health, and a large portion of Aussies struggle to get a restful night’s sleep on a regular basis. If you’re an alternative medicine Patient managing sleep disorders or insomnia, or you’d just like to ensure you’re getting the very best night’s rest you can – read on!
Setting your schedule
Lift can be unpredictable, but you can support your body to operate at its best with a solid sleep routine. What does this come down to? Simply ensure you go to bed and wake up at the same or similar time each day – your body’s internal clock will then continue to regulate and ensure you get sleepy or active at the right times. (Pro tip: yes, even on weekends!)
Winding down the right way
Is a Netflix binge your pre-bedtime routine? Aim to limit exposure to screens and stimulating activities at least two hours before bed – reading with a red light, meditation, listening to an eBook or stretching are all great ways to allow your body to ease into sleep.
Set your sleep scene
It’s often easier said than done but aim to make your bedroom a space for sleep exclusively – reduce clutter, minimise light and ensure your bed is comfortable and the right temperature for sleep. You might like to trial a white noise machine if you find your sleep is interrupted by external noises, or even sleep sound eye masks which tackle light and sound!
Mind & body connection
It’s not uncommon for those managing anxiety to find sleep a struggle – consider mindfulness and breathing techniques before bed, and focus on comforting, relaxing thoughts. Consider journaling to clear your head before bed if you live a fast-paced lifestyle.
Get hot to cool down
A warm shower (for at least 10 minutes) before bed will then allow your body to gently cool down in the lead-up for sleep, the correct temperature to send you off to the land of nod – don’t overheat once you’re in bed and opt for layers rather than one big heavy blanket or doona!
Get moving at the right times
Movement is so essential for our bodies, but you don’t want to get your heart rate pumping right before bed. Consider moving your workout to an earlier time, as getting your muscles moving when you wake up in the morning will continue to support your internal clock.
By incorporating these simple holistic sleep hygiene habits into your life, you can get on the right track for regular restful sleep. Remember: take it night by night, and make small adjustments as you go!
Disclaimer: The information provided here is for educational purposes only and should not be considered as legal advice. For accurate legal guidance, please consult with relevant legal authorities or a qualified professional.