Recent research reveals that 4 in 10 Australians struggle to get enough sleep on a regular basis. A frightening statistic when you consider that study after study has proven the amount of sleep we have directly correlates to our health and wellbeing.
So, how can you ensure you get the best night’s sleep possible? We share five simple tips and tricks to see you fall asleep, stay asleep and wake refreshed.
Switch off your devices
To give yourself the best chance of a good night’s sleep, it’s a good idea to power down your devices an hour or so before bedtime. The glow from your screen – be it your phone, your laptop or your television – actively slows the production of melatonin, the hormone that lets your brain know it’s time to rest. If you do need to work right up until it’s time to sleep, try dimming the screen with an app that warms up your computer display at night to match your indoor lighting – there are a few available, all of them free to download.
Sleep Radio – a New Zealand-born program – broadcasts ambient music designed to assist those struggling to fall asleep. They consider themselves “the only radio station on the planet that actually wants you to go to sleep while listening”. Available through a free APP, its slow, instrumental melody provides the the ideal soundtrack to help you fall asleep.
Research shows that those who exercise regularly – running or walking for up to 40 minutes, three times a week – reported longer periods of deeper sleep than groups who didn’t. This may be as simple as a morning walk – whatever you choose, it will work wonders.
Write down your to-do list
Often, it’s the thoughts of what needs to be done the next day that keeps you up at night. Keeping a notepad and pen by your bed and jotting down things you don’t want to forget leaves your mind free and unhindered by worry of forgetting something. If you have worries or concerns, write them down here too, along with any possible solutions. This transfers those thoughts and stresses to the page, leaving your mind clear to dream.
Eat right, sleep well
Ensure your diet includes plenty of sleep-enhancing foods like those that boost serotonin production such as Omega-3’s found in fatty fish like salmon and walnuts.
Be sure to steer clear of stimulants like coffee and alcohol close to bed time – these will not only make falling asleep more difficult, but will make it harder to stay asleep. If you need a little extra help, Nutra-Life’s Magnesium Sleep
supplement combines three sources of Magnesium with sleep-supporting herbal extracts – Ziziphus and Passion flower – to help promote sleep.