Module 3: Recommendations to help improve sleep health.

Lying in bed at night struggling to sleep can be a frustrating experience, not to mention exhausting. But fear not, sleep-deprived friends, we have some information that may help.

Have you heard of sleep hygiene? This refers to healthy habits  behaviours and changes to your environment which may help you have a good night's sleep – like getting some sunlight and exercise during the day and making sure your bedroom is at the right temperature (17-19°C). These are often simple changes to make, and while better sleep may not happen straight away, rest assured that sleep may improve for some people. 

Whether you’re a shift worker or globetrotter, new parent or just someone looking for better, more refreshing sleep, try a couple of our top 10 sleep hygiene tips.

Top 10 sleep hygiene tips

1. Avoid naps where possible

This can make it difficult to fall asleep at night – when you need to! If you feel you need to nap during the day, try to keep it short and no longer than 20-30 minutes. 

2. Eat larger meals at least 2 hours before bedtime

Don’t go to bed hungry but don’t go to bed too full either as a full stomach can make it hard to sleep. 

3. Avoid alcohol, caffeine and cigarettes

While alcohol may help you fall asleep, it’s known to disrupt it too. Caffeine – in coffees, teas, colas and soft drinks – and cigarettes are stimulants that will likely keep you awake. 

4. Start to relax and wind down an hour before bed

Clear your mind and try to relax with a warm bath, reading quietly or having a warm milk drink. Exercise is good – especially during the day in the sunlight – for sleep quality but avoid vigorous activity close to bedtime. 

5. Make sure your bedroom is quiet, dark and comfortable

Your mattress, pillow and blankets should all be nice and comfortable. And, just like Goldilocks and the Three Bears, the room shouldn’t be too hot or too cold. Ensure the room is quiet (use earplugs if necessary) and dark enough (use an eye mask if you need to). 

6. Stick to the same times for going to bed and getting up

Life happens, which means we can’t always do the same thing every day. But, where possible, try to stick to the same sleep routine.

7. Keep distracting things out of the bedroom

Electronic devices like phones and TVs can interfere with your sleep. It’s important for your mind to make the connection, and form a healthy habit, between bed and sleep.

8. Don't watch the clock

Lying in bed worrying about the time can make you anxious, which makes it trickier to fall asleep! Keep the clock out of the bedroom or turn it around at night. 

9. If you’re not asleep after 20 mins then go to another room until you feel tired 

Sleep isn’t something we can force, unfortunately. If you’re struggling to sleep, get up and move to a dark, quiet space until you feel tired again, then go back to bed. This helps your mind create a healthy link between bed and sleep.

10. Spend the right amount of time in bed for your age

If you spend too much time in bed, you might make fragmented sleep a habit. Adults need 7-9 hours while teenagers need 8-10 hours. 

Remember that different sleep habits work for different people. Pick a couple of points from this list and try them out to see what works best for you, then, build on them.

Make time for mindfulness

There are times when poor sleep is linked to stress and anxiety. This makes it difficult to fall asleep and stay asleep and can lead to further worrying about drifting off to dreamland, creating a vicious (and tiring!) cycle. If this sounds like you, then mindfulness might be helpful. 

Mindfulness can be combined with other healthy sleep habits to change behaviours which may be leading to poor sleep. It’s about bringing your awareness to the present moment. We recommend trying an app like Calm*, starting with just 10 minutes a day and building this up over time to 20-30 minutes, six times a week.

You can also try practicing mindfulness for sleep via the Medibank Better Minds app^# which is available to eligible Medibank members with hospital cover.

How useful are sleep trackers?

But what if you don’t know how well you are sleeping? Or want to measure improvements after practicing some sleep hygiene? That’s where sleep trackers come in.

Sleep trackers come in many shapes and sizes, from wearables on your wrist to devices under your bed. They also measure different things like sleep duration, sleep stages, sleep patterns and sleep scores.

They provide a good overview of sleep data (even if this is geared more towards general trends) and can help some people better understand their behaviours – leading to either improved sleep or seeking support from a healthcare professional. However, not all devices have undergone scientific testing which means they should only be used as a general guide. They may also lead to anxiety about not getting enough sleep, making it more difficult to sleep for some people.

Do herbal remedies and supplements work?

Some people choose to use herbal remedies or supplements to help with their sleep. It’s important to check with your GP before going down this route to try herbal supplements for sleep.

Practice healthy sleep habits

Now that you know more about sleep, its important effect on health and how to practice healthy sleep habits, we hope you drift off easily each night. But, if you’re still struggling with sleep, or have ongoing issues with mood, excessive daytime sleepiness, restlessness in bed, severe snoring or waking up unrefreshed, then please go and see your GP.