Sleepless nights? Tips to beat insomnia and sleep better

Sleep is just as important to our health as exercise and nutrition, according to the Sleep Health Foundation. But you’re not alone if you’re struggling with insomnia: Research by the Sleep Health Foundation in 2010 with 1,512 people (men and women, of different ages and from different parts of Australia) found that 20% of those surveyed had frequent difficulty sleeping. fall down. asleep, and 35% reported waking up frequently during the night.

Sleep problems are quite common, but there are a few things you can do to help. Here are three:

1) Challenge myths about sleep.

Your sleep beliefs can either help you or get in the way of a good night’s sleep. It’s important to rethink some of those unhelpful beliefs, as this can make a real change in the quality of your sleep. We have listed some of the most common myths and the truth about them below:

Myth 1 – “I need 8 hours of sleep a night”

Eight hours is just an average. Some people can do well with less and others need more.

Myth 2: “Taking a nap is not a good idea”

Naps can actually be quite beneficial as long as they are short (usually less than 20-30 minutes) and not too close to your normal sleep time.

Myth 3 – “A good dream is one in which I sleep soundly throughout the night”

In fact, we usually have sleep cycles there that are about 90 minutes long, and we can go through up to 4 sleep stages in each cycle, ranging from light sleep (even brief awakenings we may not remember) to deep sleep.

Myth 4: “Successful people don’t need a lot of sleep”

You may have heard that famous people like Leonardo Da Vinci or Winston Churchill didn’t need much sleep. Actually, it’s not as simple as that. Some people naturally need less sleep. Also, some famous people took naps, while others slept for long periods of time when the pace of work was slower.

Myth 5: “Dark circles under the eyes are caused by lack of sleep”

Dark rings can often be caused by food allergies or other factors.

Myth 6 – “Alcohol helps me sleep”

Alcohol can help you fall asleep if taken early enough in the evening, but later on, as the body processes it, it can actually decrease the likelihood that a person will enter the deeper, more restful stages of sleep. .

2) Improve your “sleep hygiene.”

Engaging in healthy habits associated with your sleep can make a difference in the quality and duration of your sleep. Most of these items are common sense, but it may be helpful to review them by referring to the following list:

• Avoid stimulants like nicotine and caffeine close to bedtime.

• Check that sleeping conditions are the best possible. For example, make sure it’s not too hot or too cold, that your mattress and pillow are comfortable, that noise and light are minimized.

• Try to get some (sun protection!) exposure to sunlight during waking hours. This helps regulate the levels of melatonin in your body, an important hormone associated with the sleep cycle.

• Avoid heavy or rich meals before bed, as they can cause heartburn that interrupts sleep.

• Try not to use electronic devices with screens in bed. Wearing a device is likely to increase your emotional and/or cognitive levels and increase arousal due to increased light. In addition, it may be weakening the association that the mind makes that “bed = sleep”.

• Try to avoid naps if it is less than 6 to 8 hours before your normal bedtime.

• Try to have a regular nighttime routine.

• Try not to keep looking at the clock if you are having trouble sleeping.

• If you are not asleep in what feels like 20 minutes in bed, move to another room with minimal stimulation until you feel like sleeping again.

3) Visit a health professional

Sleep disorders can be associated with a variety of psychological, physiological, or medical problems. There has also been an increased awareness that sleep disorders can be problems in themselves; in fact, the DSM-V identifies 10 groups of sleep-wake disorders, including insomnia disorder, breathing-related sleep disorders, and circadian rhythm sleep-wake disorders. . If you are concerned about your sleep, it would be a good idea to speak to your GP or psychologist, as they can help you accurately assess your difficulties and provide evidence-based treatment options.