Tips for Healthy Sleep

Keep away from Sleep Debt

To keep away form sleep debt, focus on keeping a routine sleep schedule, go to bed and rise at the same time each night. If your scedule changes for a night or two, you can pay back the short term debt the night after by an extra hour sleep.

Use your bed for sleeping and sex

Avoid everything else, like watching television in bed, playing video games, eating in bed, lying in bed during the day or playing with your smart phone while is bed. This is so your body learns that when you go to bed it's time for sleep.

Make your bed comfortable

Always ensure your bedroom is appropriately dark and has fresh air. In winter or in summer, keeping your bedroom at a comfortable temperature isn't always easy, but use blankets and bed clothes to keep warm, rather than shutting up windows to make the room stale.

Avoid blue light at night

This has become a common issue in recent years with the development of smart devices. Most smart devices now come with a blue light filter that can be automatically applied after a certain time in the evening. It is recommended that this filter is used.

Avoid clock watching

Often what happens when people don't sleep, is that they keep turning to the bedside clock (or nowadays, their smart phone) to check what time it is. And the most common reaction is "Oh wow, I cant believe I'm still awake at this hour!". Ultimately this behaviour only reinforces worry and anxiety about sleep and will perpetuate the problem further.

Keep to a schedule

Always try to keep to a schedule - going to bed at the same time and rising at the same time. This will help to teach your body when it's time for sleep.

Talk to a GP

In some cases, there may be an underlying reason for your insomnia such as sleep apnea. Your GP is a good starting point, who can assess your specific case and refer you to sleep testing facility such as Sleep Life Australia, a sleep physician or sleep psychologist.