Are you tired of tossing and turning at night, unable to get a peaceful night's sleep? As an Australian, you may have heard that Aussies are some of the worst sleepers in the world, with over 45% of Australians experiencing poor sleep quality. Luckily, there are simple and budget-friendly steps that you can take to improve the quality of your sleep. Here are a few tips to help you try to get some uninterrupted zzz’s…
Embrace Nature
We often appreciate the tranquillity that Mother Nature provides us outdoors, so by incorporating natural elements into your bedroom can help promote a calm and restful environment. Consider adding some indoor plants or natural textiles like cotton or wool to your bedding.
Limit Screen Time Before Bed
As an Australian, you may be familiar with the term "screen time." The blue light emitted from electronic devices like smartphones and TVs can interfere with your body's production of Melatonin, a hormone that regulates sleep. Try to limit your screen time at least an hour before bedtime to help improve the quality of your sleep.
Keep Your Bedroom Cool and Dark
Keeping your bedroom cool and dark can help promote sleepiness, triggering your Melatonin release and improving the quality of your sleep-wake cycles. Consider using a fan or air conditioner to cool down your bedroom during the warmer, humid months, and invest in some blackout curtains or an eye mask to keep out any light.
Create a Bedtime Routine
Developing a consistent bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. Your routine can be as simple as sipping on a cup of herbal tea or practicing relaxation techniques like yoga or meditation.
Practice Regular Exercise
Incorporate at least 30 minutes of daily exercise, preferably outdoors as studies show people who exercised outside reported feeling more optimistic, refreshed, and energetic, and less depressed, grumpy, and tense. Regular exercise can help improve the quality of your sleep. However, try to avoid exercising within a few hours of bedtime, as this can make it more difficult to fall asleep.
Invest in Quality Bedding
Home to some of the world's finest cotton and wool and investing in quality Australian made bedding can help promote a restful and comfortable sleep environment. Look for bedding made from natural fibres and consider investing in a comfortable mattress and pillows.
In conclusion, getting a good night's sleep can be potentially achieved by adopting several healthier routine habits, rather than one quick fix solution. By implementing these simple tips, you can improve the quality of your sleep and wake up feeling refreshed and energised. Sweet dreams!
Reference
Thompson Coon J, Boddy K, Stein K, Whear R, Barton J, Depledge MH. Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environ Sci Technol. 2011 Mar 1;45(5):1761-72. doi: 10.1021/es102947t. Epub 2011 Feb 3. PMID: 21291246.