Sleep your way to better health

Often the simple things are overlooked. Health is advertised and marketed as products or services that are outside of our control. Pills, potions, lotions and programs all created to improve your quality of life. There are places for these in ones overall health, but often coming back ourselves, looking at our lifestyle, habits and behaviour is where we will experience the greatest benefits.

According to the Sleep Health Foundation Australia is on the grip of a sleep deprivation epidemic which has a staggering impact on our nations productivity, risk safety and mental health. Research conducted by the Sleep Health Foundation revealed that 33 to 45 percent of adults sleep either poorly or not long enough most nights, facing each day with fatigue, irritability and other negative side effects of sleep deprivation. 

If you are suffering side effects from poor sleep, the Sleep Health Foundation recommend these tips:

Stick to a routine
Try to go to bed at the same time every evening and get up at the same time every morning. 
Take care with food and drinks 
Avoid all stimulants like caffeine and alcohol for at least an hour before bed and finish eating at least two hours before bed. 
Wind down and relax before bedtime
Have a buffer zone before bedtime to, review the day's activities and work out a plan of action for the next day.
Lower the lights
Your body clock is affected by light, so turn off bright overhead lights and lamps and put aside your smart phone, computer or iPad at least an hour before bed. 
Make sure your bedroom is comfortable 
Keep your bedroom quiet and dark with comfortable bedding suitable for the season.  No TV in the bedroom! 
Don't lie awake watching the clock 
Staring at the clock when you can't sleep actually increases the stress hormone known as cortisol in your body, making it more difficult to fall asleep. Try turning your clock away from you.

Of course, there can be many reasons why you may be having poor sleep and seeking help from a professional is always recommended. 

Start with the simple things and get back to basics. Eat well, sleep well and live well. 

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