Article:
Good Mental Health Messages: A GOOD NIGHTS SLEEP
Difficulty falling or staying asleep is a common problem. It can have far-reaching effects on an individual’s mental and physical health, quality of life, concentration and productivity.
There are many things you can do to improve your sleep
The first step is to do some detective work. You need to examine your diet, exercise patterns, sleeping environment,
personal habits, lifestyle and current concerns and the impact that these have on your sleep. As you begin to
see the connection between, for example, what and/or when you eat and nights of poor sleep, you can develop
your own good sleep plan.
The following are some hints on how to get a good nights sleep.
Keep Regular Hours:
Keep your biological clock in sync by going to bed at the same time each night and waking up at the same time each morning - even on weekends.
Develop A Sleep Ritual:
Doing the same things each night just before bed cues your body to settle down for the night.
Exercise Regularly:
Regular exercise can help to relieve the day's tension. However, you should not exercise for about 3 hours before bedtime
Cut Down On Stimulants:
Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep. Drinking alcohol shortly before bedtime interrupts and fragments sleep.
Unwind Early In The Evening:
Try to deal with worries and distractions several hours before going to bed.
Don't Go To Bed Hungry... Or Stuffed
If hunger is disturbing your sleep, have a light snack before going to bed. Sometimes a glass of warm milk allows you to go to sleep quicker.
Wear Loose Fitting Night Clothes:
This helps to not restrict movement.
Keep Your Bedroom Cool, Quiet, and Dark:
If outside noise is a problem, block the noise with a steady sound, such as the hum of a fan.
Sleep Comfortably:
If your bed is too hard, too soft, or is just too old, it will not allow you to get the rest you need.
Make Sleep A Priority:
Say "yes" to sleep even when you're tempted to stay up late. You'll thank yourself in the morning
If your sleep problem persists:
It is recommended that you consult your General Practitioner as there may be an underlying cause.
Resources
Although these resources do not specifically relate to this article, they are very useful
phone numbers/websites to contact for further information.
Parent Line |
13 22 89 |
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Kids Helpline |
1800 55 1800 |
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Inspire Foundation |
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* Developed by the Primary Prevention In Schools Committee 2004.
For further information contact the Mental Health Promotions Officer, Ballarat
Health Services – CAMHS (03) 53203030