Do you struggle to get to sleep or often wake up early? Do you have a lot on your mind that makes it hard to sleep? Do you struggle to feel rested during the day? It may be helpful to look at improving your sleep.
Nearly half of Aussies report at least two sleep-related problems.
While it’s normal for sleep to be somewhat disrupted over the holidays, with increased stress, altered diets, and other changes associated with the festive season, you may find that your sleep is often disrupted. Stress and anxiety in particular can impact sleep.
Sleep problems, and too much or too little sleep, can increase your risk of several conditions including cardiovascular disease and type 2 diabetes. It’s important to address the causes of poor sleep quality in order to improve your mental and physical wellbeing.
Tips for Getting Better Sleep
1. Establish good “sleep hygiene”.
Sleep tends to be poorer if we have unhelpful sleep habits. Make sure your room is dark and cool enough (especially in summer), put away your phone for an hour before bed, don’t exercise or eat large meals close to bedtime, don’t nap after 4pm or for more than 20min a day, and write any worries on a notepad to address in the morning. Limit alcohol and caffeine before bed. Try to wake up and go to bed at the same time each day. You might also like to do relaxing activities before bed (read a book, meditate, listen to soft music, take a bath).
2. Address any possible causes of poor sleep.
Do you suspect you may be suffering from sleep apnoea? Are you experiencing any signs of poor mental health, such as anxiety, a depressed mood, or low energy? Do you find yourself drinking more than you think you should? All these things can impact sleep quality, and it’s important to address them sooner rather than later. A trained professional, such as a GP or psychologist, may be able to help you identify the causes of your poor sleep and provide treatment.
How a psychologist can help you sleep better:
- addressing the causes of anxiety and/or stress
- teaching you strategies to deal with any worried thoughts that are keeping you awake, e.g., thought-based exercises, paradoxical intention techniques
- sharing relaxation and/or meditation techniques
- trouble-shooting any environmental factors that may be hindering sleep
- helping you establish a better routine