Hey, Mr Sandman: How to get a good night’s sleep

When you try to get to sleep, are there too many thoughts running through your head? Do you worry about work or the kids? Did the seventh cup of coffee finally tip you over the edge? Many people struggle with sleep hygiene, or getting quality sleep, because of busy lifestyles and stress. But it’s not only about feeling rubbish the next day. Poor sleep can impact our brain and metabolism, so read on to see what you can do about it.

Sleep when I’m dead?

Bon Jovi may have had a hit single with that line, but guessing by how good he looks for his age, he’s probably getting his eight hours somewhere. Sleep is not only important for looking and feeling good – it also plays a key role in developing long-term memory.

Sleep also helps to regulate the immune, cardiovascular, metabolic and hormone systems. Poor sleep is associated with an increased risk of many health conditions, including heart disease, weight gain and type 2 diabetes.

As sleep is free and all you need is a good bed, it is a very effective medicine. Get yourself some!

But how?

Firstly, you have to create the right environment. You wouldn’t sleep on a soccer field in mid-season; likewise, you shouldn’t be sleeping with the radio on, the TV blaring or the kids going mental on the bed. Make sure your bedroom is a place of calm and create boundaries for it.

If it’s been years since you bought a new bed, put it on the list of ‘things to save for’. It might not be as flashy as a flat screen, but it will bring your much more joy in the long run. Also, get rid of any work papers or reminders of what you need to do that are hanging around your bed, otherwise your brain will never turn off!

Just the same as you wouldn’t sleep in a freezer or a sauna, make sure the temperature is a lovely 18^oC so you are not uncomfortable.

And if pets are disrupting you, just pop them in the other room. If they can have a good night sleep, then you should too.

Sleepy head: Getting your body ready for a good sleep

All those things could mean nothing if you don’t prepare your body for sleep. If you don’t feel tired enough, then try some good ol’ physical activity during the day to get you there. If your body is tired, it will naturally start feeling sleepy.

But don’t amp yourself up with exercise right before bed, because you’ll be wired. Make sure you get your exercise earlier rather than later.

Before bedtime, baths are a popular way to say hello to Mr Sandman. With enough scented candles and bubble bath, it’s nearly impossible to feel wide awake.

You also have to train your body. If your body is not used to going to bed at 9pm, then you need a few days to adjust, so don’t give up the first time. Wake up earlier and put yourself to bed earlier, and soon your body will understand what you’re doing.

Munchies

What we eat close to bedtime is one of the most important factors affecting our sleep. Having a coffee before bed will obviously keep you awake. But even big glasses of water or tea will make you want to pee during the night and disrupt you that way.

Nicotine from smoking is another stimulant designed to keep you awake. So cut down before bed and you will be doing both your sleep and your lungs a huge favour.

Although, being really hungry makes it just as hard to sleep. Ever heard a Mum suggest a warm cup of milk? It’s not just a trick. Great pre-bed foods are carbs or dairy because they contain tryphtophan, which converts in the body to melatonin, which regulates sleep.

If you’re still having a lot of trouble, your GP can give you plenty advice on medications that may help.

Kids … and monsters under the bed

All the same rules apply for children, except they need more sleep than adults. Until they are 2 years old, they need 13 hours per day. This should gradually reduce to 10 hours per day by the time they hit puberty. Just like adults, though, all kids are different, so watch them for signs they may be fatigued.

Teenagers might be on the phone all night or cramming for exams, but they too need at least 9 hours a night to be on their game.

Try to make compromises with your kids so they are not up at 10pm trying to finish the last level of a video game. If the rules are set beforehand, they will know when to stop.

Bring me a dream

What’s happening around you will indeed affect your sleeping patterns, but with a few simple tricks, some fair rules and a comfy doona, you can make an enormous difference. The difference isn’t just for your sleep either, it’s for your life, because a good night’s sleep is often the best medicine.

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