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Good sleep habits and why it’s important to develop them

Good sleep habits are often also referred to as good sleep hygiene and relate to how well and efficiently you sleep. Improved sleep can be achieved in a variety of ways.Try to remember that sleep problems are quite common and if you are impacted by them then hopefully some of these suggestions will help you get a better night’s sleep.
Is there anything I should do in the evening?
Set a time when you will go to bed every night. Sleepiness and wakefulness are controlled by the body’s internal clock and hormones and regular sleep patterns help maintain this clock. Feeling sleepy when it is time for bed is a sign that the clock is working well. If you stay up, you can miss this window of opportunity to sleep. Going to bed too early can also disrupt your sleep. Prior to going to sleep, it is advisable to have a relaxing sleep routine. Having a warm bath, reading quietly, or sipping on a warm milk drink can all be relaxing, however, this will differ from person to person. For the sake of not having to wake up in the middle of the night, it is very important to go to the bathroom before bed. 1-2 hours before bed, it’s best to turn off all screens (e.g., computers, smartphones) and, if possible, keep them out of the bedroom.
What should I avoid doing in the evening?

You should avoid caffeinated drinks close to bedtime, and this isn’t just limited to tea and coffee. Many soft drinks – especially colas – contain a substantial amount of caffeine and have been shown to impact sleep. Experts have differing opinions on how long before bedtime you should limit caffeine and opinion suggests avoiding it for between 3 to 7 hours prior to going to sleep. A good rule of thumb is not to have caffeinated drinks after lunchtime if you’re already dealing with sleep issues It’s been shown too that cigarette smoking can also make it more difficult to go to sleep and so smoking before bedtime is best avoided. Smoking can also make issues like snoring and sleep apnea worse as well.

Before going to bed, avoid activities that are stimulating. Exercise, computer games, television, movies, interacting on social media, and responding to emails and text messages are all included. In a brightly lit environment or when using a computer, blue light can reduce evening levels of melatonin, an important hormone for sleep. When you’re on the couch, try not to drift off because you’ll reduce your sleep pressure and have a hard time falling asleep at night.

What about the link between meals and sleep health?
It’s important not to go bed hungry, sleep won’t come easily if you’re focused on wanting to eat. However, having a full stomach makes it harder to sleep. It’s recommended that you eat two hours before bedtime. Having a small snack before bedtime can help some people sleep better.
How should I prepare my bed for the best night’s sleep?
The first step is to ensure your bed is comfortable. Make sure you don’t feel too hot or too cold. The mattress, pillow, and blanket should be cozy and relaxing. Your bedroom should be free of distractions, so televisions, radios, and handheld devices, such as phones and laptop computers, may have to be removed. You should cover the clock in the bedroom if there is one so you won’t be tempted to watch it. If possible, try not to let pets and children disturb your sleep.
Are there daily activities that help with sleep health?
Staying out of bed is one of the most important things. People often use their bedrooms as living rooms, where they study, watch television, call friends, and read books. This makes sleeping more difficult. It is important to train the brain to associate sleeping with the bed. The bedroom should only be used for sleeping and intimacy. Exercise is generally good for sleep, but not just before falling asleep. Ideally, exercise should be done in the morning and before dinner, but any exercise is better than none. Sleeping better at night will be enhanced if you spend the day in natural light. You will be able to regulate your body clock and melatonin levels. It is best to be outside in the morning.
If I can't fall sleep, what should I do?
You can’t force sleep to happen, even if you are exhausted. Within 20 to 30 minutes after going to bed, you should get up if you haven’t fallen asleep. Find another darkened room and sit quietly there. Avoid watching television, using a smartphone or computer, eating, drinking or performing household chores. Return to bed as soon as you feel tired and sleepy again. It will help your brain associate bed with sleep – and not with being frustrated or not sleeping. There is nothing wrong with resting – even if it is not sleep. Avoid labeling yourself as an insomniac, since this will increase your worry and frustration.
If your mind won't shut off, what do you do?
Many people lie awake in bed at night thinking about something either related to the day that’s gone or worrying about what’s ahead. Establish a ‘worry time’ during the evening if this is a problem. Take advantage of this time to think about what has happened during the day, make plans, and consider solutions. Let the thoughts then go until the next day. The hour before bed should be your wind down time – create a routine that prepares your body and mind for sleep. Play soft music or practice relaxation techniques. Remember that your mind never shuts off. We think constantly, so try to make them calmer thoughts. Develop an imaginary place you like, or perhaps you can daydream about your favorite vacation spot. In the event that other thoughts arise, consider them for a moment before gently replacing them with calm thoughts. If you still can’t sleep despite your best efforts in relaxing and trying to calm your mind, leave the bedroom and wait until you’re sleepy or tired before trying again.
What’s the verdict? Are naps good or bad?
The short, and not definitive answer, it depends. Sleeping for between seven and eight hours a day is the average adult’s routine. If you are taking short naps (around 30 minutes) without any problems, then your nighttime sleep shouldn’t really be affected. Meanwhile, taking naps in the afternoon or zoning out in front of the television can lead to trouble sleeping at night.
Do prescription medicines and sleep?
Some medications might make it easier to get to sleep, however others could actually keep you awake. It’s best to take them only when your doctor or pharmacist says so and under their guidance. Sleeping pills are designed for short term or intermittent use only, and always under the supervision of your medical doctor. But they are only a short term fix, and shouldn’t be considered the definitive solution to sleep issues.
How much sleep do I really need?

Most adults need between seven and eight hours sleep each day. Be realistic about your needs and remember that people of differing ages have different sleep needs. If you’re a poor sleeper, it’s very important not to spend too much time in bed, ideally no more than 8 or so hours spent in your bed in any night. Spending excess time in bed will tell your body that sleeping intermittently is okay at night and this isn’t a healthy sleep habit to get into.

Is a sleep routine really that important?

A sleep routine certainly is important if you’re looking to improve your sleep health. Finding that better routine, and then sticking to it, is essential if you’re looking to have consistently better sleep. Improved sleep just won’t happen if you don’t make positive changes but luckily when good sleep habits are maintained you can expect your sleep to be better.

Of course there will be the odd occasion when you are out of routine, but sticking as closely as you can to a daily sleep routine should be the goal. Like with most things, you’ll probably need to make some tweaks and adjustments until you work out the optimal routine for you. Then of course, do your best to stick to it for longer term better health sleep.

Naturally, if you feel you’ve tried everything and still aren’t getting decent sleep then it’s probably time to consult a professional. You can begin with your GP who may have some additional suggestions or even refer you to a sleep specialist. Feel free to get in touch on 1800 717 566 with any sleep related queries or so find out what’s involved in a sleep study.

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