This morning I woke up and thought “Geez I am tired!” But that just makes me 1 of the 1.2 million Aussies who also struggled to get a good night’s sleep last night!
As I work for myself, I can have a sleep later today when I begin to fade – somewhere between 2 and 4pm – but it is estimated that sleep disorders costs Australia about $10.3 billion a year!
What does lack of sleep mean:
- A 2008 study found teenagers who sleep less than 6.5hrs/night increase their risk of high blood pressure up to 3 times!
- A Canadian study found people who sleep for 5 to 6 hours were 27% more likely to be obese.
- And stay awake for more than 24 hours is will have a similar effect on your reflexes and coordination as a blood-alcohol content of 0.1% – twice the legal limit!
I researched some tips to get a great night’s sleep and here are my top 7:
- Go to bed at the same time each night – aim for 7 to 8.5 hours of sleep.
- Try to avoid caffeine for at least 6 hours before you go to bed;
- Don’t take work to bed with you;
- Don’t exercise for at least 4 hours before you go to bed;
- Turn off your mobile;
- Keep your bedroom cool and dark; and
- Associate sleep with switching off. Tell yourself, “Now is the time to sleep.”
If sleep is a problem for you, you could be doing more harm to your body. Seek help by contacting the experts:
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FYI – And here is a great You Tube clip with Andrew Mouton on the health benefits of a good night’s sleep.
“Don’t exercise for at least 4 hours before you go to bed;” is a bit of a joke – to me and im sure a lot of people, you’re pretty much saying no exercise allowed between finishing work and going to bed. While i do most of my exercise in the morning anyway, most team sports played during the week happen in the evening which makes that 4hr before bed impossible if you want a good nights sleep. I don’t think a “sorry guys cant make tennis/basketball/indoor soccer/gym (etc) tonight because i dont have enough time between finishing and bed” is really going to fly.
That aside, definitely agree with all your other points. One thing I’ve seen, a lack of exercise and sedentary lifestyle will certainly contribute to a lack of sleep, because you stay up too late – the body isn’t tired, it hasn’t done anything!
Also sleeping is easier with an empty stomach, it lets the body totally relax and just relax.
It is the same as with the exercise, stop eating a good four hours before bed, except for chamomile tea or the like.