Regular good quality sleep is essential for your emotional, psychological and physical wellbeing. Sleep is a healer, it regenerates your body, rejuvenates your skin, clears emotional conflict and helps you think and work at top efficiency. It is another form of relaxation and is essential to good health and beauty. It is recommended to have 7-9 hours per night (including naps).
Sleep Hygiene
Sleep hygiene is a term used to described good sleep habits, that is things you can do to make sure you have the best chance of a good refreshing sleep. Most of these things are common sense but in the hustle and bustle of modern life they are often neglected. Here are some "Dos" and "Don'ts" to help you get a good night's sleep.
What You Can Do: · Go to bed at the same time each day. Listen to your ‘natural body clock’.
· Rise at the same time each day. Avoid temptation to sleep in too often.
· Get regular exercise before dinner or early in the morning. This keeps your body synchronised with what is going on outside.
· Spend time outdoors or in natural light. Bright light is important for the body to produce melatonin, a sleep promoting substance.
· Have a relaxing routine before bed –e.g. have a warm bath and play quiet music.
· Make your bedroom restful—keep temperature cool, minimise noise, use lavender oil aroma and ensure you have comfortable pillows, bedclothes, mattress. Use dark shades or wear a sleep mask to make a room dark. Drown any outside noises with earplugs, a fan or air-conditioning. Turn off any phones and answering machines.
· Use bed only for sleep, not studying or watching television. This helps your brain associate your bed with sleep.
· Take medications as prescribed. Medication may make you drowsy or sleepy so don’t vary the time of day you take them.
What to Avoid:· Avoid exercising just before going to bed. This stimulates the body. Exercise earlier, preferably around dinner time.
· Don’t got to bed hungry or full. You can have a light supper. Eat an hour or two before bed.
· Avoid caffeine as this can affect sleeping patterns, increase blood pressure, and cause gastrointestinal upset. Caffeinated drinks (e.g. tea, coffee & cola) should be consumed before or early in a shift.
· Don’t have alcohol as this fragments sleep, worsens snoring and sleep apnoea.
· Don’t nap in the evening as this reduces your body’s need for sleep.
· Don’t look at the clock. Bright lights stimulate you. Obsessing over sleep will make it more difficult to sleep.
· Don’t stay in bed if you are awake. If you can’t sleep within 30mins, get up and read a book or watch quiet television in another dimly light room.
· Don’t smoke. Quitting smoking brings health benefits and will eliminate the stimulant effects of nicotine.
· Don’t rely on sleeping tablets. These may become addictive.
Finding Good Posture
Are You Waking Up With Stiff Joints?
It May Be The Position In Which You Sleep
On Your Side
This is the best sleeping position for those people who have a tendency to snore as it allows for easy breathing. The Chinese believe it is also the best position for optimum circulation through the body particularly when lying on your right side with your left arm placed on your thigh.
On Your Stomach
The majority of people who sleep on their stomach will wake up with back stiffness. If you are one of these people the best suggestion is to try a different position. We recommend people AVOID sleeping on their stomach.
Change Position
Changing your sleep position, rolling gently from side to side and moving your limbs around throughout the night can be very good for the body as it may prevent your joints from stiffening.
In a Ball
Curling yourself up into a ball too tightly can cause your back to ache in the morning. The main reason why people tend to sleep curled up into a ball is to keep the body warm. The best suggestion here is to simply add an extra blanket, a heated pack or wear warmer pyjamas.
On Your Back
As no part of the face is resting on a pillow this is said to be the best position for the complexion. To make this sleeping position even more comfortable placing a pillow under your knees will take the extra pressure off your back.
For more information:
Wesley Corporate Health
Level 2 / 46 Edward Street
Brisbane Qld 4000
Phone: 07 3234 2600
Email: info@weshealth.com.au
Disclaimer
This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.
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