The Foundation for Great Sleep
Some of us change where we live or what we drive more often than we update our mattress or pillows, even though your bed plays a major
role in the quality of your sleep and lifestyle. Physical discomfort can make falling asleep more difficult and leads to a restless
Does your mattress provide the support you need? Do you wake with your back aching? Is there enough room for you and your sleep partner?
Do you sleep better, or worse, when you sleep away from home? These are the questions you should consider carefully when looking
at updating your mattress.
Most mattresses in Australia are made of innersprings. However, specialty bedding can be made with a foam or air core. Try out
our Mattress Selector to choose a mattress that is most comfortable for you.
What does your bed mean to you?
If you can fall asleep easily on your sofa or chair, and it is difficult to fall asleep in your own bed, you may be associating your
bed with everything but sleep. Do you use your bed for work? Read your iPad while propped against the pillows? Watch television
there? These are all ways to tell your body to be alert in bed, rather than to go to sleep.
Learn to use your bed only for sleep and follow a regular wake-up schedule. You can restrict your time in bed, initially, to the number
of hours you actually sleep. As you begin to sleep regularly during these hours, increase your time in bed by 15-30 minutes per
night until you're getting an adequate amount of sleep each.
Reclaiming your bed for sleep
- Use your bed for sleep only.
- Choose a mattress that is comfortable and supports your body.
- Only get into bed when you're tired.
- If you don't fall asleep within 15 minutes, get out of bed. When you're sleepy, go back to bed.
- While in bed, don't dwell on not sleeping or your anxiety will increase.
- Think relaxing thoughts: picture yourself soothed in a tub of hot water, or drifting to sleep, each muscle relaxed.
Sleep debt can cost you
Does it often take you more than 30 minutes to fall asleep at night? Do you wake up frequently during the night or too early in the
morning, and have a hard time going back to sleep? Do you feel groggy and lethargic when you wake in the morning? Do you feel drowsy
during the day, particularly during monotonous situations?
You may have a 'sleep debt' if you answered "yes" to any of these questions.
Sleep debt can affect you in ways you don’t even realise, and you aren’t alone
According to research conducted by the National Sleep Foundation, a majority of adults experience sleep problems. However, few recognize
the importance of adequate rest. In addition, most are unaware that effective methods of preventing and managing sleep problems
Being at risk for poor sleep is much more common than you may think. Virtually everyone suffers at least an occasional night of poor
sleep. However, certain individuals may be particularly vulnerable. These include students, shift workers, travelers and persons
suffering from acute stress, depression or chronic pain. People working long hours or multiple jobs may also find their sleep less
What is the right amount of sleep?
Sleep needs vary. In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to
function without sleepiness or drowsiness after as little as 6 hours of sleep. Others can't perform at their peak unless they have
slept 10 hours. And, contrary to common myth, the need for sleep doesn't decline with age (although the ability to get it all at
one time may be reduced).
How do you measure how much sleep you truly need?
If you have trouble staying alert during boring or monotonous situations when fatigue is often "unmasked," you probably aren't getting
enough good-quality sleep. Other signs are a tendency to be unreasonably irritable with co-workers, family or friends, and difficulty
concentrating or remembering facts.
Here are some tips for a good night’s sleep many people, just like you, have found to be useful:
- Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol
may interrupt your sleep later in the night.
- Exercise regularly, but do so at least 3 hours before bedtime.
- If you have trouble sleeping when you go to bed, don't nap during the day, since it affects your ability to sleep at night.
- Consider your sleep environment. Make it as pleasant, comfortable, dark, cool and quiet as you can.
- Establish a regular, relaxing bedtime routine that will allow you to unwind and send a "signal" to your brain that it's time to
- If you can't go to sleep after 30 minutes, don't stay in bed tossing and turning. Get up and involve yourself in a relaxing activity,
such as listening to soothing music or reading, until you feel sleepy.
A call to your doctor is another alternative
While many individuals will try an over-the-counter medicine to help them sleep, these should be taken with caution. Your physician
or pharmacist can help inform you about the different types of medications available and which would be most effective for you.
If your sleep problems persist for longer than a week and are bothersome, or if sleepiness interferes with the way you feel or
function during the day, consult a doctor.
THE BOTTOM LINE...
Adequate sleep is as essential to health and peak performance as exercise and good nutrition.