Health Articles » Sleep Well for Good Health

According to the experts in sleep, if you want be fully alert, mentally sharp, creative, in a good mood and energetic all day long you might need to spend at least one third of your life sleeping... Now that's a lot of time and over an average lifetime that can amount to almost 24 years in bed! Sounds like a lot of time to be missing out on experiences or actions that need to be done particularly in a demanding fast paced world that we live in. Although the power of sleep can provide enormous benefits to wellbeing via it's ability to restore, rejuvinate and energise the body and brain.

In a report by Access Economics for Sleep Health Australia they estimate that over 1.2 million Australians experience sleep disorders, with costs amounting to $10.3 billion in 2004. Sleep is vital to our alertness, energy, mood, perception, memory, thinking, reaction time, productivity, safety and good health to name just some of the benefits of a good night's sleep.

Tips for a good night's sleep
1. Reduce Stress - in our 24 hour society stress is an everyday part of life, learn to manage stress and relieve restlessness and tension.
2. Excercise and stay fit.
3. Have a proper healthy diet.
4. Reduce caffeine intake - caffeine and stimulants can effect your nights sleep, caffeine can reportedly take up to 6-8 hours to pass from the body. more on caffeine..
5. Clear your mind - clear an active mind by writing down any thoughts, worries, problems or ideas prior to sleep time.
6. Keep a regular cycle - Due to the circadian regulation of sleep, consistent bedtimes and sleep duration are of most benefit in order to optimize sleep patterns. more on circadian rythms..
7. Noise - a quite enviroment can be more conducive to sleep, although some people find playing the sound of surf or the 'white noise' of a radio between stations helpful to nodding off.
8. Light - bright light from tv, computer etc. should be avoided prior to bedtime.
9. Temperature - Some reports indicate a hot bath prior to bed time can help by the drop in body temprature after leaving the bath inducing sleepiness. Choose the right amount of bedclothing to avoid waking with a chill or in a sweat.
10. Enviroment - ensure your bedroom is conducive to sleep by choosing appropriate colors and having a clean and unclutered enviroment. Feel secure and safe, if you are happy with your home security it's something less to be concerned about at night time. Choose comfortable bed clothing and check the condition of your pillows and matteress.

More Sleep resources:
Sleep Hygiene - from BetterHealth.vic.gov.au
ASA - Australasian Sleep Association
Sleep Facts - Sleep Facts from Australian Sleep Research Project
Snoring - information for snoring sufferers
Sleep Apnea - information about sleep apnea (apnoea) and treatment
Sleep Disorder Research - The West Australian Sleep Disorders Research Institute