13 ways to an improved night’s sleep


13 ways to an improved night’s sleep

Get an improved night’s sleep with these practical tips from a sleep specialist.

Recent statistics show that an estimated 15 million Australians aged 20 years and over have sleep disorders.

Many sleep disorders are strongly connected to cardiovascular disease (CVD), with poor sleep quality potentially causing or contributing to CVD, and CVD also potentially disturbing sleep.

In recognition of World Sleep Day on March 19, sleep specialist Dr Justin Hundloe from GenesisCare Australia shares his top 13 tips for improving those factors for a better night’s sleep:

  1. Go to sleep at the same time each night and get up at the same time each morning
  2. Refrain from taking naps during the day
  3. Go to bed only when you are drowsy
  4. Avoid caffeine and alcohol within six hours of bedtime
  5. Avoid the use of nicotine close to bedtime or during the night
  6. Obtain regular exercise, but avoid strenuous exercise four hours before bedtime
  7. Avoid eating a heavy meal late in the day
  8. Minimise light, noise and extreme temperatures in the bedroom
  9. Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath
  10. Avoid using your bed for anything other than sleep or sex
  11. Try making a to-do list before you go to bed. This will prevent “Worry Time”
  12. Avoid clock watching
  13. If you have ongoing sleep issues seek professional medical advice



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