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Canberra Today 25°/29° | Friday, March 29, 2024 | Digital Edition | Crossword & Sudoku

Tips to get a big yawn

A GOOD night’s sleep is crucial for overall health and wellbeing with research showing a lack of sleep can produce more hormones that stress our mind and body.

Sleep expert Glen Farebrother says there are some simple steps people can follow to ensure they are well rested:

  • Keep the bedroom free from distractions and stimulation – make your bed a “sleep only” zone. When you watch TV or read you associate bed with being awake.
  • Maintain a regular schedule. Try to go to sleep and ideally wake up at roughly the same time each day. Try to get to sleep before midnight.
  • Reduce exposure to bright lights at night – try to avoid using your mobile phone or computer before bed – these stimulate you and disrupt the production of your natural sleep hormone melatonin.
  • Enjoy a warm bath before bed – it will help to lower your body temperature when you’re in bed, which encourages sleep.
  • Try to exercise during the day – first thing in the morning is ideal.
  • Limit alcohol and caffeine intake and try not to eat too much straight before bed.
  • As hard as it seems, take some time out for yourself each day. Do some yoga or meditation later in the evening, read a book, spend time with family.


More information at www.sleepsolutions.com.au

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