Improving your sleep

Posted on by monk

Improving your sleep

Some stats:

  1. Up to 45% of Australians have sleep difficulties – this can lead to health conditions or make existing ones worse.
  2. 19% of people that snore have a sleep disorder.
  3. Three quarters of those that sleep less than 5.5 hours, suffer daytime impairment and fatigue.
  4. A quarter of adults use the internet every night of the week just before bed and have frequent sleep difficulties or daytime impairments.
  5. After 17 hours without sleep, our alertness is similar to the effects of a blood alcohol concentration of 0.05.
  6. 23% of women over 75 take a sleeping tablet.
  7. Insomnia for a year triples your risk of diabetes.
  1. Reduce distractions. Eliminate noise, bright light and screen time prior to bed.
  2. Relax. Getting to sleep and getting quality sleep needs a relaxed mind and body. Find a way to unwind.
  3. Aim for routine. Go to bed at the same time, and only use bed for sleep and sex.
  4. Avoid caffeine, reduce alcohol and quit smoking.
  5. Get help. Counselling for depression and anxiety, pain management, and screen for any thyroid, heart or respiratory disorders with your GP.

Patient information flyer: 20180606 Patient education – Sleep v1

References:

  1. Improving Sleep A guide to a good night’s rest – Harvard Medical School
  2. https://www.sleephealthfoundation.org.au/public-information/fact-sheets-a-z.html
  3. https://www.sleephealthfoundation.org.au/pdfs/surveys/SleepHealthFoundation-Survey.pdf
  4. http://www.news.com.au/lifestyle/health/health-problems/australians-are-drugging-themselves-to-sleep/news-story/49a7edebfbee181d5915782ce6a28da3