Sleep – Creating Good Habits

Sleep accounts for an average of a third of someone’s life. The average adult needs between seven to nine hours of sleep in a 24-hour cycle, and like everything in life, sometimes we need practice to master this skill of good sleep. Having positive sleep habits is not just related to the time right before bed but a cluster of choices we make daily that can affect how prepared we are for sleeping.

Having a good night’s sleep positively impacts our overall health. The Australian Institute of Health and Welfare has stated that sleep is vital for preventing chronic health conditions, as rest gives our body time to heal and repair. Good sleeping habits improve our immune system, keep our cardiovascular system strong, and improve our mood and memory.

Getting too much or too little sleep is associated with an increased risk of type 2 diabetes, cardiovascular disease, coronary heart disease, obesity, and death (AIHW, November 2021)

Sleep habits are fluid, and changes should alter over time to suit all the stages of your life, your work, and your health. Good sleeping habits can be difficult at times when we are experiencing periods of stress or have health conditions that can impact our sleep. Health conditions impacting sleep include Insomnia, pain, sleep apnea, and restless leg syndrome. If you are experiencing these conditions, please talk to your healthcare provider.

Forming good sleep habits

1) Have a comfortable bedroom and bed

Remove clutter, clean the area, and ensure the temperature is cool but not cold. Have the room dark, as darkness prompts our brains to know it is bedtime

2) Have a regular sleep schedule

It is important to have regular sleep and normal sleep time. Avoiding naps ensures that you keep your sleep times the same.

3) Avoid late-night caffeine and food

Caffeine is a stimulant that makes most people feel alert and active and can increase their heart rate along with multiple other effects. The caffeine effects can take up to 10 hours to subside. Eating too close to bed means taking energy your body could use to heal, repair, and digest foods. However, do not go to bed hungry either.

4) No Screen time before bed

Having your mind engaged in a show, movie, game, or conservation as you prepare for bed can mean that it takes longer to “wind down” from the day and be prepared for sleep.

5) Use a Wake-Up Light clock or the sun

Waking up with natural sunlight is the most effective way to wake up. In winter, when the mornings are darker for longer, we awaken later and usually wake up earlier in summer. If you need to wake up, try a Wake-Up Light clock. They have a light that slowly gets brighter before a sound alarm starts. Several choices on the market are ideal for children and older people.

Sleep is an important part of our lives. When we have poor sleep, we do not feel as refreshed, we think more poorly, and it affects our physical and emotional health. Ensuring we create good habits is worth the planning.