Common Mistakes At Bedtime – How To Get A Better Night’s Sleep

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According to the researchers’ latest opinions, it seems that drinking, smoking and staying on your mobile phone before going to bed can keep you awake at night. Other things that can lead to this include exposure to loud music, and eating rich foods before bedtime within two hours.

They also claim that lack of exercise and having pets in bed can lead to the very same problem. Researchers from Neuroscience Research Australia (NeuRA) recommend going to bed and waking up at the same times each day.

The latest reports claim that 40% of Australians are not getting enough sleep, which is detrimental to their mental wellbeing.

“Disrupted or inadequate sleep can negatively impact every organ in your body and is associated with anxiety, depression and other mental health disorders,” Dr. Hanna Hensen said.

Lack of sleep can influence our ability to work, making us less efficient and creative.

“If you are working with large figures, writing an article, handling transactions or controlling machinery, inadequate sleep will adversely affect your success and accuracy at work,” Dr. Hensen said.

Tips to get a better night’s sleep

Dr. Hensen offers some tips to get a good night’s sleep.

  • Go to bed around the same time every night and wake up around the same hour every morning.
  • Avoid long naps during the day; these should not be longer than 20-30 minutes.
  • Switch off your mobile phone and computers before bed. Also, put on the blue light filter on the screen.
  • Dim the bright lights in the room and switch to softer lamps two hours before bedtime.
  • Don’t drink coffee, consume sugar treats and avoid smoking with at least four hours before bed.
  • Don’t lay in bed awake for more than 30 minutes.
  • Read a book or listen to some music while in bed. TV and the Internet will keep you awake.
  • Listen to something relaxing such as soft sounds of the ocean, rainforest and anything that relaxes you. You could also try ASMR.
  • Avoid eating heavy foods before bedtime because these can lead to indigestion.