Are you looking to improve your sleep? If you’re one of the 77% of Aussies getting insufficient sleep, as reported by the 2018 Sealy Sleep Census, then of course you are! And as a Sleep Specialist, it’s my honour to help you get there.
To achieve a better night's sleep, you'll need to create yourself a sleep sanctuary. What exactly does this mean? Well, before you’ve even practiced a meditation, you’re going to need to support yourself to attain deep, restorative sleep. Specifically, ensure you:
Sleep on a quality mattress
Based upon your your body size, sex, sleeping style (yes, it matters!) and comfort preferences, a mattress underpins (literally) your best sleep. I recommend the Sealy Posturepedic Exquisite range, it takes into account the above factors, and provides you with the support you need.
Regulate a cool temperature at night
You may have heard of melatonin, the hormone to make you sleepy? Interestingly, it’s only manufactured when the body is below a certain temperature! Proper air ventilation, a fan or air con, high quality bed sheets and a blanket in breathable, natural fibres are all key. Furthermore, ensure you don’t engage in thermogenic activities, such as heavy exercise or hot showers, in the 120 minutes prior to bed.
Remove social media, TV, laptops and work from the bed
As published in The Journal of Clinical Endocrinology & Metabolism, exposure to blue light devices, such as laptops, can delay sleep by 90 minutes. Encouraging the release of stress hormone cortisol, our minds begin ticking over which can also lead to anxiety or an inability to ‘switch off’. Furthermore, doing any stimulatory activity in bed
– such as social media use
– disrupts the psychological association that bed equals relaxation and sleep, which is key to winding down at the end of your day.
When combined, the above suggestions will allow you to progress more readily into a deeper sleep, reducing those 3am wakings (a true sign of high stress), and ultimately, leaving you waking up with more energy and mental clarity than ever before. The best thing? This can start as soon as you put the tips into action – why not tonight!
There you have it – my top 3 tips to help you get a better night's rest.
About the author: Olivia Arezzolo is a Sleep Specialist & Model (BSoSc - Psychology; Cert Sleep Psychology; Cert 3+4
Fitness; Dip Nut Medicine).
Sign up to her FREE 21 Days of Sleep Tips Series,
highlighting a sample of the physiological, psychological and nutritional changes you can make to improve your sleep tonight, and energy levels tomorrow.