Are you getting enough sleep?
Sleep is one of the most important factors in maintaining your health, along with a healthy diet and regular exercise routine, but did you know that 40% of Australian adults are suffering from inadequate sleep?
There are many negative effects on everyday activities when you don’t get enough sleep. Tiredness affects your mood and can make you more irritable. Road safety can be a big problem; studies have shown that driving after being awake for more than 17 hours can compare to driving with a blood alcohol level of 0.05%. Tiredness causes poor reaction times and inability to judge speed properly. Lack of sleep is also a major factor in work related injuries as your concentration and alertness are compromised.
Are you getting enough sleep?
Adults should aim to get around 7-9 hours every single night, and it’s not just the quantity of sleep that is important, quality also matters. Our sleep cycle goes through stages and we need to get a combination of deep sleep and REM (rapid eye movement) sleep in order to function properly. This is why getting regular unbroken sleep is key.
See the table below for the recommended amount of sleep for each age group (Source: sleephealthfoundation.org.au).
So what should you do to get a good night’s sleep?
Hormones are responsible for sleeping and waking, and they work in cycle known as the circadian rhythm. In order for them to work properly, the cycle needs to be kept regular, so this means going to bed at regular times and having a good routine before bed.
Here are some tips:
- try to make sure your sleep environment is calm and relaxing
- ensure your bed is comfortable and your bedroom is free from distractions
- limit caffeine for at least 2 hours before bed (this includes soft drink)
- limit screens including TV, computers, mobile phones and tablets for 2 hours before bed as these can stimulate your brain and prevent sleep
- try to increase your exposure to natural light in the middle of the day, as this helps to keep your circadian rhythm in order.
And if you are still struggling to sleep there are herbal remedies than may be able to help including Hops, Valerian and Passionflower.
See more at: https://www.sleephealthfoundation.org.au
