SLEEP Solutions managing director and sleep expert Glen Farebrother says there are some simple steps people can follow to ensure they are well rested:
- Keep the bedroom free from distractions and stimulation — make your bed a "sleep only" zone.
- Maintain a regular schedule: try to go to sleep and wake up at roughly the same time each day and try to get to sleep before midnight.
- Reduce exposure to bright lights at night - try to avoid using your mobile phone or computer before bed - these stimulate you and disrupt the production of your natural sleep hormone, melatonin.
- Enjoy a warm bath before bed - it will help lower your body temperature when you're in bed, which encourages sleep.
- Try to exercise during the day - first thing in the morning is ideal and exercise helps promote sleep. If you exercise outside, the exposure to bright light will also help reset your natural body clock.
- Limit or avoid alcohol, caffeine and food right before bed as they can affect sleep patterns.
- Take some time out for yourself each day: try some yoga or meditation later in the evening; read a book; spend time with family.
- A new natural alternative to get to sleep is called the NightWave Sleep Assistant.
This is a small night light that gently pulsates, helping the user to relax through a calming breathing technique.
For further information on NightWave or to purchase, visit nightwave.com.au/a> or call 1300 139 350.
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