How to get a good nights sleep
The importance of
sleep is often underestimated and plays an essential role in how we feel day to
day. A good night’s sleep can improve mental and physical well-being improving
your quality of life and in turn your safety performing day to day tasks and
emotional stability. Before you go reaching for over the counter medications to
force that deep sleep, here are our top five tips at Capital Chemist to ensure
you are getting the best night’s sleep.
that second cup of coffee- not only coffee but cola soft drinks and energy
drinks alike. The caffeine can stimulate your nervous system for up to 6-8
hours and an evening cuppa may be enough to cause sleep issues.
bright light exposure in the day and decrease blue light exposure at night-
Your natural circadian rhythm tells you when and how long to sleep and
naturally it sinks up with the sunrise and sunset. By getting out in the
sunlight during the day and avoiding screen exposure at night you are helping
your body to operate as naturally wired.
those daytime naps - true, that mid afternoon nap may do wonders for your mood
heading into the second half of the day. However repercussions strike later
when you try to sleep, with that extra hour often making it harder get to sleep
and stay asleep. 15-30 minute naps should be the maximum (if at all), any
longer and you risk a good night’s sleep.
before sleeping - anxiety keeps us up and by investing our time in relaxation
techniques prior to going to bed we go the extra mile toward nodding off easily.
to your pharmacist about supplements- melatonin (a prescription product in
Australia) has been used to treat insomnia patients, magnesium can improve
relaxation on a nerve and muscle level and valerian complexes are known to aid
in sleep and stress. Your pharmacists know best and may be able to guide you in
the right direction.
not to resort to sedative medicines. Develop a regular sleeping pattern- Having
that cheat sleep-in on the weekend feels great and well deserved but may not be
having the best effect on your sleep. Getting into good sleep habits will
improve your overall well-being. Try to go to sleep – and to wake - at
While it can be
difficult to get your sleeping patterns back in order, the overall benefits to
your health are worth the effort.
offers testing for sleep apnoea tests (a common sleep disorder) in selected
stores. Visit http://capitalchemist.com.au/services.aspx?title=Sleep-Apnoea
for more information. Or you can visit your GP if issues persist.