Sleep Is Essential For Healthy Living So Make Sure You Work On It
Free and without negative side effects, one of the best things you can do to improve your mental and physical well-being is to exercise. Good sleep is good for our health, productivity, and performance. Sleep problems are a growing national epidemic. Over one-third of Australians do not sleep well. If you do struggle to sleep, the experts at QLD Dental Sleep Therapy Brisbane have provided some great advice on
Poor sleep can lead to low productivity, missed work, falling asleep at the office, more mistakes and greater dangers for ourselves and others. Nearly one-third of drivers have been drowsy while driving, and 1 in 5 have fallen asleep while driving. The problem is getting worse with more Australians reporting sleeping problems now than 2010.
Sleep and mental health are closely related. Sleep problems can also cause mental health issues. Sleep is important for mental health and helps us recover after stressful events. Sleep deprivation can lead to negative thinking, anxiety and depression.
Sleep and Physical Health
A lack of quality sleep can also have negative effects on our health. Researchers have found that those who do not get enough sleep may be at a higher risk for obesity, diabetes type 2 and heart disease. In addition, poor sleep can weaken the immune system and make it easier to catch an infection.
Tips for a restful night’s sleep
Get some sunshine during the day. Melatonin, the body’s “sleep” hormone, is regulated by light. Early morning sunlight is particularly helpful for synchronising the body clock.
Relax before bed
You can relax and sleep better with a hot shower or bath. You should allow yourself an hour before going to bed to wind down. Also, go to sleep when you start feeling tired. Do not ignore this’sleep signal’ from your body.
Turn Off The Devices And Put Them Away
Melatonin is needed to help you sleep. Dimming the lights will do this. It’s important to avoid using your electronic devices before bedtime. The stimulating content can make it difficult for your brain wind down.
Maintain A Regular Sleeping Pattern
You can create a healthy sleeping routine by going to bed at the same time every day and waking up around that time.
What You Eat, Drink And Eat
Avoid caffeine-containing drinks such as coffee, tea and energy beverages before going to bed. It’s fine to have a light snack just before going to bed, but avoid eating large meals at least 2-3 hours prior to sleep.
Design A Sleeping Haven
Wear earplugs to help you sleep. It is important to adjust the temperature in your bedroom. A slightly cooler room is ideal for sleep.
Adams R Appleton S Taylor A et al. Report to the Sleep Health Foundation: 2016 Sleep Health Survey of Australian Adults. Adelaide Institute for Sleep Health, University of Adelaide [Online] 2016 [Accessed May 2017] Available from: www.sleephealthfoundation.org.au
Chane AM Aeschbach D Duffy JF et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing and next-morning alertness. PNAS. 2015; 112(4): 1232-1237.
Harvard Health Publications. Sleep and Mental Health [Online, last updated July 2009, accessed May 2017] Available from: www.health.harvard.edu
Sleep Disorders Australia. Sleep hygiene [Online] 2006 [Accessed May 2017] Available from: www.sleepoz.org.au
Sleep Health Foundation. 10 tips for a good night’s sleep [Online, accessed May 2017] Available from: www.sleepfoundation.org