THESE ARE SIGNS YOU MIGHT NOT BE GETTING ENOUGH SLEEP.

THESE ARE SIGNS YOU MIGHT NOT BE GETTING ENOUGH SLEEP.

resolve to get more sleep.

Adults need eight (8) hours of sleep each night.

Getting a good night's sleep is crucial for your mental and physical wellbeing. There are two types of sleep – ‘deep sleep’ and ‘dream sleep’. Good quality sleep is about the amount of ‘deep sleep’ a person gets, not the length of sleep.

Most ‘deep sleep’ occurs during the first five hours after falling asleep. Sleep can be disrupted for a number of reasons, such as illness, pain, anxiety or depression.

How disrupted sleep affects your wellbeing
Examples of disrupted sleep patterns

- difficulty in getting to sleep
- poor-quality sleep
- less sleep
- frequently waking during the night
- waking very early in the morning and being unable to get back to sleep.

TIPS FOR IMPROVING YOUR SLEEP

WHEN YOU WAKE IN THE MORNING

- get out of bed immediately
- get up at approximately the same time every day
- get some fresh air by going outside
- do some physical activity.

DURING THE DAY

- don’t nap during the day
- try to be physically active
- limit your caffeine intake and avoid caffeine after 4pm
- address any stressful issues during the day.

BEFORE GOING TO BED

- avoid going to bed too early as it isn’t the right time for ‘deep sleep’
- avoid smoking, vigorous exercise and drinking alcohol
- don’t go to bed hungry or with a full bladder
- allow yourself time to wind down
- avoid using electronic devices in your bedroom or within 30 minutes of your bedtime
- avoid sleeping pills where possible.

WHILE YOU SLEEP

- keep your bedroom quiet, dark, well ventilated and cool
- avoid too many blankets and electric blankets – if you’re too hot, you won’t go into a deep sleep.

Making your New Month a memorable to get good 8-hours sleep each night is the easiest (and laziest) way to create a 'new you' without really doing much at all.

Good Morning.