Published in The Costco Connection, Winter 2017

Read this. Sleep better. 

Dreaming of a decent night’s rest? Here’s the expert advice to getting quality shut-eye, day in, day out.

Oh, that amazing feeling of waking up refreshed, where we feel great and ready to take on the world! The experts back this up: Dr Tim Sharp from The Happiness Institute says that happy people ensure they get enough sleep and rest. However, while most of us know the importance of sleep, our increasingly switched-on lifestyles have made it more of a luxury than a necessity. “Sleeping is a fundamental pillar of health,” says Dr Moira Junge from the Sleep Health Foundation. “There’s evidence that a lack of sleep can be associated with increased anxiety, depression, a low mood, and poor concentration,” she adds. Dr Junge lists other serious health problems linked to poor sleep including heart disease, diabetes and Alzheimer’s disease. “I don’t want to raise the alarm, though,” says Dr Junge. “The effects are cumulative: this won’t happen from one bad sleep.” According to the 2016 Sleep Health Survey of Australian Adults, compromised sleep affects between 33 and 45 per cent of Australians. The question we all want answered then is: how do we get restful sleep? “Number one is understanding the need for sleep,” says Dr Junge. Ensure your sleep dreams come true with the following practical tips.

START WITH A ROUTINE Many parents spend so much time and energy making sure their kids have a regular, relaxing sleep routine. But, guess what? Grown-ups need this, too. For kids, the routine might be a calming bath, gentle cuddles and reading a book; it might even be the same for you! “Know what soothes you when you’re tired, overstimulated or under pressure,” advises Dr Junge. Also, aim to go to bed and wake up at the same time each day to help your body get into a rhythm.

SET UP YOUR ROOM RIGHT Everything from your pillow to your PJs can help you feel more relaxed, while being too hot or too cold can make it difficult to sleep. In the heat, choose lightweight, breathable fabrics, such as cotton or linen, for your sheets and sleepwear rather than sweat-inducing synthetics, such as polyester. Flannel sheets and pyjamas are great for the cooler months as they’re warm but breathable – unlike wool, which can make you itchy and uncomfortable. When it comes to choosing a pillow, think about what type of sleeper you are. If you lie on your stomach, a soft flat pillow can be best as your head won’t be in a raised position, which may cause neck pain.

Back sleepers could benefit from a medium-to-firm foam pillow that supports the head and neck, and side sleepers should try a firm-to-extra-firm pillow to keep the spine supported. If you have toddlers in the house, the right ‘Tog’ sleeping bag can be important, too. Tog is a European thermal resistance rating for quilts and blankets; for sleeping bags for babies, the Tog rating ranges from 0.5 to 4. The lower the number, the less warm the quilt is; the higher the number, the warmer it is.

WATCH WHAT YOU EAT While most experts agree that eating three to four hours before going to bed is best, so you’re not busy digesting dinner while you’re trying to sleep, there’s growing evidence that what you eat can help, too. “Try eating lightly and cleanly with not many preservatives,” says Dr Junge. Chin Moi Chow, Associate Professor of Sleep and Wellbeing at the University of Sydney, says foods such as milk, yoghurt, cherries and pumpkin seeds could help as they contain tryptophan, an amino acid that produces serotonin, the sleep-regulating hormone.

HOW POOR SLEEP AFFECTS YOUR BODY

BAD MOODS We all know how crabby we can feel after a horrible night’s sleep, so it makes sense that, over time, poor sleep can lead to chronic mood disorders, including depression and anxiety. Harvard Medical School’s Division of Sleep Medicine cites a study where people who slept for 4.5 hours per night felt angry and mentally fatigued.

REDUCED IMMUNITY Studies show that poor-quality or insufficient sleep can make people more susceptible to the common cold and they take longer to recover.

POOR COORDINATION Not sleeping well can affect coordination and reaction time. When it comes to driving, the effects can be serious. The University of Adelaide and The Adelaide Institute for Sleep Health found 20 per cent of people nodded off while driving, with five per cent having an accident because of it.

WEIGHT GAIN According to the Division of Sleep Medicine at Harvard Medical School, studies show that people who regularly sleep less than six hours a night weigh more than people who consistently sleep for eight hours a night. A lack of sleep is linked to higher levels of the biochemical ghrelin, which stimulates appetite.

Most experts agree that eating three to four hours before going to bed is best, so you’re not busy digesting dinner while you’re trying to sleep.

“Know what soothes you when you’re tired, overstimulated or under pressure,” advises sleep expert, Dr Moire Junge.