Sleep is one of the key factors in keeping us healthy, and not just our body but our mind as well.  When we don’t get enough sleep, or the sleep we get isn’t good quality, we are less able to deal with the challenges our daily life throws at us.  So how do we ensure we get a good night’s sleep?

How much is Enough?

Everyone is different.  The amount of sleep we need changes as we get older and can depend on how physically and mentally active we are.  However, as a rule of thumb adults need between 7 and 9 hours of sleep per night.

Why Can’t I Sleep

There are all sorts of reasons why you might not be able to sleep.  Stress and anxiety can keep your mind whirling and stop you from relaxing enough to fall asleep or stay that way.  There are a few things you can do to give yourself the best chance of a good night’s sleep.  If they don’t work, sometimes seeing a counsellor to talk about your concerns will provide you with the clarity and calm you need.

Environment

The environment you sleep in can make a world of difference to your ability to get to sleep and to stay asleep.  If you are having trouble with either, here are a few tips.

1. Think about the comfort of your bed and your pillow. Everyone is different, some prefer a hard bed, others soft, others somewhere in between.  If your bed is not comfortable try and swap it out for one that is.  The same goes for pillows.  Whether you are a side, back or stomach sleeper will dictate what sort of pillow is most suitable, so make sure you have the right one.
2. Shhh! You need quiet to really sleep well.  If your room is noisy, consider earplugs or a white noise machine.
3. Keep it cool. The best temperature to sleep in is around 16-19oC.  If that feels cold, it’s better to add another blanket than to warm the room up.
4. Keep it dark. The darker the better.  Blockout curtains are a good idea, but also look at other things in the room that emit light, like clock radios, standby lights on tv’s, charging lights on phones and laptops.  If you really can’t eliminate them, at least keep it to a bare minimum.
5. Calming scents like lavender pillow sprays can help you relax. Or burn a lavender scented candle for 30 minutes before you sleep.

Habits

Once you have the environment how you want it, look at some of your bedtime and sleep habits.  Here are a few suggestions that might help.

1. Be consistent. Try to set a regular time to go to bed, and to get up in the morning.  It doesn’t need to be set in stone, but the more consistent you can be the better.
2. Set up a bedtime ritual. This might involve 30 minutes of reading before you turn out the light, journaling, or even a little relaxation or meditation.  Whatever you do, aim for every night.
3. Avoid blue-light emitting devices like your phone, computer and the tv for at least 30 minutes before bed. Blue light is a stimulant and can interfere with your ability to get to sleep
4. Limit napping. We all love a good power nap, but it can interfere with sleep patterns, so keep them short and stick to early afternoon
5. Try to eat at least a couple of hours before bedtime. Stimulating your digestion can also interfere with your ability to get to sleep.
6. Get some physical exercise during the day so your body is tired, not just your mind.
7. Try and get a little sunshine every morning. This will help settle your body into a good wake/sleep routine.
8. If you are having trouble getting to sleep, or staying asleep, give it 20 minutes then get up, do a couple of light stretches or walk around the house then try again. But don’t turn on any lights, so watch the stairs!

What to Do if You Can’t Get to Sleep

If you have tried all these suggestions and you are still having problems, make an appointment with your GP to chat about what is happening and rule out any potential medical problems like sleep apnoea.

If you are having trouble sleeping and would like to talk about what might be some of the underlying causes, please give me a call on 0490 697 289 or contact me here.