Waking up energised and refreshed helps you to feel good and get the most out of each day.
But to do this, you need to get sufficient sleep every night so your body and mind have plenty of time to rest and recuperate. However, if you have a busy life and you find that your energy is beginning to wane, it may be due to poor sleep.
The good news is that sleep is more under your control than you realise.
Here are some quick tips to help you improve your sleep and maximise the hours you spend resting so you can always awake your best.
Your bedroom plays a role in the quality of rest you get each night, and through some simple adjustments, you can easily optimise your environment to get the best sleep.
Ideally, you want your room to be relaxing, quiet, dark and cool.1
To achieve this, try the following:
These little changes are simple yet go a long way in creating the perfect environment to nod off and get some quality sleep when you need it most.
A relaxing bath (or a shower if you prefer) is quite a popular way to help you wind down, slow your thoughts, and nod off sooner when you get into bed.
In fact, this has been shown to help people achieve better sleep quality and get a deeper sleep at night2,3,4. Adding a warm bath to your evening routine is easy to do and acts as a nice way to reward yourself at the end of the day too!
Melatonin is a naturally occurring hormone in your body which triggers your mind into sleep-mode by helping regulate your internal body clock’s cycle of sleep and wakefulness5.
Melatonin supplements can be used either to help you feel sleepy before bed, or help you adjust to different time zones when travelling.
In Australia, Melatonin supplements generally require a prescription so it’s best to speak with your Doctor about Melatonin.
There are other natural, plant-based supplements that may help you sleep and are more widely available than Melatonin.
Again, it’s best to speak to your Doctor if you wish to consider supplements.
If you go to bed and you find yourself lying awake staring at the ceiling for a while, then you may become frustrated or stressed, which doesn’t help.
If it has been longer than 20 or 30 minutes, get up again, go into a different room and do something relaxing such as read a magazine, meditate or listen to some gentle music. Try to avoid screens, loud noises and bright light as much as possible.
This should help calm your mind and body, and put you back into the right headspace. Once you feel tired again, jump back into bed.
Getting enough quality sleep each and every night will help you wake up refreshed and revitalised the next morning.
If you are experiencing problems sleeping, you may wish to consider undertaking our free online sleep assessment to better understand how to improve your restful state and overall health.
The assessment only takes 60 seconds and asks you a series of simple questions designed to provide you with more information. It also conveniently sends the results to you via an email.
Awaken at your best by taking our online sleep assessment now.
ResMed is a global leader in sleep technology that has its origins right here in Australia. Our goal is to provide people with the means to awaken their best and enjoy healthier lives by promoting good sleep habits and creating awareness for sleep disorders such as sleep apnea.
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