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Top 10 sleep tips

September 10, 2020


There’s nothing better than waking up after a really good sleep. Your mind is sharper, you have more energy and you feel refreshed and ready to take on the day. 

As we’ve navigated our way through this global pandemic, it’s no surprise that many of us have experienced some changes in our sleeping pattern. There have been a few recurring sleep observations that we thought were worth investigating. So, we asked Clinical Sleep Physiologist Courtney Jagvik for some expert insight into the mysterious world of sleep.

1. Stick to a regular routine. Our bodies have ‘biological clocks’ and for that reason they love routine. Try to be consistent by having the same bedtime and wake up time, including the weekends if you can.
2. Keep your bed for sleeping and intimacy only – avoid watching television in bed or checking emails!
3. Limit or avoid alcohol, caffeine and cigarettes. Caffeine and nicotine are stimulants that can interfere with your ability to get to sleep. Alcohol may help you get to sleep faster, but as it leaves the body it disrupts your sleep.
4. Practice a ‘wind down’ routine every night – see observation #1 tip.
5. Train your body that bed is for sleep – see observation #2 tip.
6. Your bedroom should be conducive for sleeping – dark, quiet and at a comfortable temperature.
7. Limit naps to 20 to 30 minutes. This prevents you from reaching the deeper stages of sleep, which can leave you feeling groggy when you wake up.
8. Remember it’s normal for sleep patterns to change as we get older. You may feel sleepier earlier in the evening, and therefore wake earlier. We also spend more time in the lighter stages of sleep and less time in the deep stages, so we may wake more often.
9. As we age our sleep quality can be affected by our overall health – medical conditions, chronic pain. Optimising health conditions where possible can indirectly benefit your sleep.
10. If you have ongoing concerns about your sleep health, visit your GP for advice.


Photo by Julian Hochgesang on Unsplash

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