Make sleep your superpower

Have you ever felt exhausted, unfocused, or irritable after a bad night's sleep? You're not alone.

Sleep is essential for mental and physical health, yet many of us struggle to get the recommended seven to nine hours of rest each night. 

In fact, an estimated 50% of Australians experience sleep issues that disrupt their sleep quality, and may lead to fatigue and heightened risk of chronic health conditions.

Rest and reset

Several factors may interfere with our sleep. These include sleep apnoea, restless leg syndrome, and insomnia, as well as lifestyle influences such as stress, caffeine, or too much screen time before bed.

There's also a strong correlation between sleep and our mental wellbeing. A 2021 study found that improving sleep quality was associated with better mental health. 

While lack of sleep may have negative consequences, the good news is that prioritising quality sleep may improve our health and wellbeing. 

When we sleep well, our bodies and brains get the chance to repair, which may help relieve stress, but also prolonging alertness and memory recall. We're also more likely to exercise, make healthier food choices, and may manage stress more effectively.  

As sleep expert Matthew Walker, PhD, says, "Sleep is the single most effective thing we can do to reset our brain and body health daily.”

The A to Zzzz's of sleep

It’s easy to assume that getting a good night’s sleep starts when our head hits the pillow. In fact, implementing simple sleep tips throughout the day, may help make it easier to sleep at night.  

Try these simple strategies:

• Set a consistent sleep schedule: Go to bed and wake up at the same time every day to regulate your internal clock.

• Get natural light: Exposure to sunlight helps align our circadian rhythms and sleep cycles. 

• Move to snooze: Physical activity during the day may promote better sleep at night.

• Limit caffeine and alcohol: Avoid stimulants, especially in the afternoon and evening, as they can make it harder to fall asleep.

• Create a wind-down routine: Turn off screens and phones at least an hour before bed. Try reading, meditating, or journaling to relax and prepare for sleep.

• Seek support: Consider speaking to your GP or a mental health professional for personalised advice.

Improving your sleep habits may have a huge impact on your health and wellbeing. It could even be your superpower while you snooze!