Sydney sleep specialist, Veli Solyali of Get Well! East Sydney
shares his top tips for a great night's sleep.
Get into a routine
Having a routine bedtime and number of hours of sleep each night trains your body to be ready for bed and ready to wake up.
Obviously the nature of our busy lives doesn't allow this to be the case each day, but implement this tactic generally throughout the week and you will enjoy a fuller, more productive sleep
The bedroom is for sleep
Sounds obvious, but you would be surprised how many people use their bedroom as a place to eat, watch TV, work on the laptop or listen to loud music all of which is usually conducted while on the mattress itself.
It's not that you shouldn't do things like listen to music, but the bedroom should be a place to relax, so save your bed for love and sleep a haven to go to after a long day that instantly instils calm, happiness and essentially, gets you ready to nod off!
The correct bed
Probably the most important factor in a good night's sleep is your bed we spend a third of our lives in there! Take time to select a mattress that suits you (and your partner) in terms of comfort and support you are on the highway to sleep-land if you take extra care and attention on this. Also invest in good, comfortable bedding and a pillow that is right for you
Tea, coffee and alcohol (Stimulants)
Any stimulant is a no-no before bed! Sometimes you might think alcohol makes your sleep better... it most definitely doesn't and these stimulants actually prevent you from reaching that deep sleep phase when your body repairs and recuperates from the stresses and strains of the day.
A milk drink or herbal tea is a much better choice and some herbal teas like chamomile can even help you to relax. Lavender oil is also is also a great (and cheap) herbal relaxant, so put a few drops on your pillow
Having a healthy lifestyle that incorporates daily exercise is a key part of a good sleep, so I encourage all of my patients to make time for exercise. A walk in your lunchbreak counts, too! Not only does it help with sleep but it gives you more energy and alertness throughout the day, too
Switch off your mind before bed
This will be a process of trial and error and individual preference, but do whatever it is that helps you to turn your mind off from work and daily life in order to rest and sleep. Try something like reading, a yoga class, a bath or even writing down your thoughts on paper to release them. Then go to bed. And never go to bed on an argument this a sure fire guarantee of a poor nights' sleep
Go to bed when you're tired
< Sounds obvious and while I have already advised that routine is important, which it is, if you're not tired, you will struggle to nod off, so save heading to bed until your body tells you it needs to. Similarly, if you are struggling to fall asleep, don't fight it and get frustrated, get up, do something else and go back to bed when you're ready
Eating before bed
If you are hungry before bed, there is nothing wrong with a small, healthy snack, but overeating before bed can really disturb your sleep, so take extra care what you eat
In addition to the clear health benefits to this tactic, many smokers don't realise how much smoking can affect your sleep. Nicotine is a stimulant, which disrupts sleep and smokers can actually experience nicotine withdrawal as the night progresses, making it even harder to sleep.
Try to avoid long, daytime naps as it will only contribute to disturbing a full, rested night's sleep at night time. Sleep is essential, but it should also be enjoyable, so savour it for twilight hours!
The full menu of treatments and services available at Get Well! East Sydney, as well as information on the Bedmaster range of products, is available at Get Well! East Sydney.