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9 Ways to help get a better nights sleep.

Often those with anxiety or PTSD suffer from the effects of disturbed sleep, insomnia and other sleep issues.

What Happens When We Don't Sleep?

Lack of sleep can have a number of consequences including significant effect on moods, a lack of energy, irritability, feeling depressed, unmotivated, poor attention span and  impaired judgment.

9 Great sleep habits & practices to help get a better nights sleep..

Sleep hygiene’ means habits that help you to have a good night’s sleep. Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude.

1/ Go to bed only when you are ready to sleep and tired. Not just because you  think you should go to bed.

2/ Get up at the same time each day - regardless of how much sleep you have had the night prior. You are wanting to establish & maintain a regular body rhythm. Set an alarm clock for the same time each morning.

3/Avoid napping during the day. This can throw the sleep routine out of balance and affect the wake up time the following day.

4/ Cease alcohol 2 hours prior to going to bed. It can lead to restlessness during the night

5/ No caffeine 6 hours before bedtime. As a stimulant it can interfere with your sleep cycle.

6/No smoking. Similar to caffeine - nicotine in cigarettes is stimulant.

7/ Vigorous exercise can be done in the afternoon to ward off early evening drowsiness. Before bed, it too will have the effect of waking the body up.

8/ Create a conducive sleeping environment. This includes dark room, cool room temperature, quiet or white noise environment

Sleep Hygiene tips from BetterHealth.vic.gov.au