Think getting a good night’s sleep requires only a bed, a pillow, a duvet and a bed partner who doesn’t snore too loudly? Think again. Everything from what and when you eat to the atmosphere in your bedroom plays a part.
The good news is there’s plenty you can do to improve your “sleep hygiene”, the term coined for the behaviours and habits developed for restful sleep. Michelle Baker, a clinical psychologist with a special interest in sleep disorders and neuropsychology, and Nazanin Madadi, a counselling psychologist focusing on sleep disorders, share their tips.
Go to bed at the same time and wake up at the same time, seven days a week. This will reinforce your body’s sleep-wake cycle so you’ll start feeling drowsy at the same time each evening and wake up feeling more refreshed. If you need to change your sleep and wake times, do so gradually – 15 minute increments are a good start.
If you find yourself lying awake 20 minutes after lights out, read a book or get up and make yourself a warm, non-stimulating drink. Lying there worrying about the fact you aren’t asleep yet will only make you more anxious and less likely to fall asleep.
Never work in bed and don’t use your bedroom as a TV room. This space should be reserved for sleep and sex: if you stick to this, your body will associate it with relaxation.
It’s time to buy a new mattress if: it looks as if it’s had its day; you sleep better in a bed that’s not your own; you aren’t sleeping well.
• Don’t try to save money by keeping your old base (or at least buy a mattress that matches the old one): bed and base are engineered to work together.
• If you share a bed, you’ll sleep better if you have enough space. The bed should be 10 to 15cm longer than the taller person and you should be able to lie side by side, arms behind your head and elbows out, without your elbows touching.
• If the mattress is too soft, your body will slouch and your spine will be out of alignment (this could cause back pain); if too firm, there’ll be pressure on your hips and shoulders (and you’ll be uncomfortable). DO THIS TEST: Lie on your back. Slide your hand under the small of your back. If there’s a gap, the mattress is too firm; if you can’t get it in, the bed is too soft.
• A heavier person needs a firmer mattress: if there’s too much of a difference between you and your bed partner (more than 18kg), you might need to buy two single mattresses.
• Check your pillow: it should hold your head in the same alignment with your spine and shoulders as if you were standing. Woolworths’ Memory Foam Standard Pillow (R649) is made with memory-responsive foam that contours to support your head, neck and shoulders. It also responds to body temperature. You’ll find a wide range of other pillows at Woolworths too – including nonallergenic, earth-friendly, repuffable and duck down-filled. There’s something for everyone, so check out their range of pillow perfection here.
• A great duvet can be your ticket to a good night’s sleep. So do your homework before you buy one. Do you become hot or cold at night? Do you prefer a light covering or a heavier one? Are we heading for summer or winter?
Check out the labels on duvet inners and look out for these codes:
TC = Thread Count. The higher the thread count, the better the quality of the linen.
Tog = Thermal Overall Grade. The higher the tog value, the better the duvet is for colder nights, whereas low tog values are better for summer nights.
Woolworths has a range of duvet inners to suit all pockets and needs. Check out the range here.
It’s okay to have a mid-afternoon nap if you really need to catch up on some shut-eye – but as a general rule a nap isn’t a great idea because it could interfere with your sleep-wake cycle. If you absolutely can’t cope without having a little catnap, make sure you stick to your regular bedtime routine so you don’t undo all your good work.
Regular exercise – especially cardio – aids in good sleep. But take note: a cooler body temperature promotes better sleep so schedule your exercise no later than four hours before bedtime.
It’s recommended you don’t eat a meal at least two to four hours before bedtime so you have time to digest your meal properly. But the Sleep Foundation says there are some things you can consume to promote sleep.
• Drinking a glass of tart cherry juice an hour or two before bedtime may improve sleep as the sleep-inducing hormone melatonin is found in cherries.
• Kiwifruit is rich in antioxidants and serotonin, which play a role in deep sleep, so it can improve sleep quality. If you’re feeling peckish before bed, have a kiwi.
• Walnuts and almonds contain high amounts of melatonin, while pistachios and cashews contain the amino acid tryptophan. Both substances can improve sleep.
Daily exposure to natural light is vital. Production of melatonin, the sleep-regulating hormone, is stimulated by darkness. But if you’re not getting enough sunlight your body will produce melatonin at abnormal hours and your sleep-wake cycle will be disrupted.
