Sleep is as important to our health as fitness and nutrition, according to the Sleep Health Foundation. But you are not alone if you have insomnia – a Sleep Health Foundation study in 2010 using 1512 people (men and women, of all ages, and from different parts of Australia) found that 20% of respondents had a normal fall. asleep, and 35% reported waking up every night.
Sleep problems are common, but there are things you can do to help. Here are three:
1) Challenge myths about sleep.
Your beliefs about sleep can help or prevent you from getting a good night’s sleep. It is important that you reconsider some of those unhelpful beliefs, as this may indicate a real change in your sleep quality. We have listed some of the most common myths and facts about the following:
Myth 1 – “I need 8 hours of sleep every night”
Eight hours is the average only. Some people can work better with less and some people need more.
Myth 2 – “Sleep not a good idea”
Naps can be really 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 night’s sleep is good when I sleep soundly all night long”
In fact, we usually have about 90 minutes of sleep cycles, and we can move up to 4 sleep stages in each cycle, from a small amount of sleep (even short waking that we may not remember) to deep sleep.
Myth 4 – “Successful people don’t need much sleep”
You may have heard that famous people like Leonardo Da Vinci or Winston Churchill did not need much sleep. In fact, it is not as simple as that. Some people naturally need a little sleep. In addition, some celebrities took catnaps, while others slept longer when the pace of work slowed down.
Myth 5 – “The black rings under my eyes caused by a lack of sleep”
Black rings can often be caused by food allergies or other factors.
Myth 6 – “Alcohol helps me sleep”
Alcohol may help you to fall asleep later if you drink it early in the evening, but later, as it is digested, it can actually reduce your chances of falling into deep, stimulating sleep patterns.
2) Improve “sleep hygiene”.
Engaging in healthy activities associated with sleep can make a difference in the quality and length of your sleep. Many of these practices are sensible, but it may be helpful to brush them down by looking at the following list:
• Avoid stimulants such as nicotine and caffeine when bedtime is near.
• Check that sleep conditions are as good as possible. For example, make sure you are not too hot or too cold, your mattress and pillow are comfortable, the noise is reduced, and the light is reduced.
• Try to get some exposure (safe from the sun!) Indirect sunlight during waking hours. This helps regulate melatonin levels in your body – an important hormone that accompanies the sleep cycle.
• Avoid hard or rich foods before bed as this can lead to heartburn.
• Try not to use electronic items with screens on the bed. Using the device may increase your emotional and/or cognitive levels, and may increase your use due to increased light. In addition, you may weaken the mental organization that makes “bed = sleep.”
• Try to avoid a nap if it is less than 6-8 hours before your normal bedtime.
• Try to have a regular nighttime routine.
• Try not to look at the clock if you have trouble sleeping.
• If you do not sleep within 20 minutes in bed, move to another room with less movement until you want to go back to sleep.
3) Visit a health professional
Sleep disorders may be associated with a range of psychological, physical, or medical problems. There has also been growing awareness that sleep disorders can be problems themselves – in fact, DSM-V identifies 10 groups of sleep-wake disorders, such as insomnia disorder, sleep-related sleep disorders, and circadian rhythm disturbances. . If you are worried about your sleep, it may be a good idea to talk to your doctor or psychologist and they can help you accurately assess your condition and provide you with evidence-based treatment options.