We’re not sleeping enough and it is killing us
Inadequate sleep has a huge impact on how you function, feel and think, yet recent data has revealed that 50 per cent of people are failing to get enough shut-eye.
Despite being exhausted, 75 per cent of people are also having difficulty falling asleep once they lay their head on their pillow.
Most people will pin their sleep deprivation on either a busy schedule that physically removes you from your bed, or a busy mind that mentally keeps you alert during the night.
It is recommended that adults get 7-9 hours sleep each night and Dr Nick Fuller has shared tips with The Daily Telegraph on how to make sure that happens.
1. Boost serotonin levels
Not only does serotonin regulate sleep but also your mood and appetite. It is derived from the amino acid, tryptophan, so make sure your evening meal contains naturally high amounts of tryptophan. Some examples of foods containing tryptophan include dairy foods, eggs, tofu, soy beans, salmon, lamb, chicken, turkey, cherries, Kiwi fruit, nuts and seeds.
2. Have a good bed
You spend a lot of time in your bed and sleeping is such an important aspect of your health, so it is justifiable to spend good money to make sure you have a quality bed.
3. Avoid caffeine
Dr Fuller recommends avoid having coffee six hours before you go to bed. Many people also forget about caffeine in tea, so if you are having a tea before bed, opt for herbal tea.
4. Remove screens from bedroom
Not only should you not go on your computer or phone right before bed, but Dr Fuller also suggests removing the technology entirely from your room. This will give your body a chance to produce melatonin, the hormone that regulates sleep.
5. Regular exercise
Consistency is key when it comes to exercise and we all know that it improves our quality of life throughout the day, but it also improves our quality of sleep.
6. Limit fluids before bed
To avoid waking up in the middle of the night to go to the bathroom, moderate your fluids after 4pm.
7. Avoid smoking before bed
Dr Fuller explains that nicotine is a stimulant and can prevent a good sleep and cause insomnia. Call the Quitline 137 848 to discuss free available support to stop smoking.
What are your tips for getting a good night’s sleep? Do you have trouble sleeping? Let us know in the comments below.