THE low-down on sleep

Whether it’s stress, screen time, an overactive mind, long work hours or a hectic lifestyle, we have all had times where getting to sleep (or staying asleep) has been difficult.

Poor sleep is associated with a load of nasty side effects, including fatigue, impaired cognitive function, poor concentration, learning and memory difficulties, anxiety and irritability – not ideal when you are trying to get a degree!

Did you know?  

Most of us will feel nice and refreshed after about 7-8 hours sleep per night. However everyone is different. Some people can function well with only 6 hours, while others will need 9-10. Having a good sleep routine is probably more important than focusing on the specific hours.

When we are tired, we stop producing Leptin, the hormone that makes us feel full. Therefore we feel more hungry, which can lead to weight gain longer term.

Many think poor sleep is a growing problem due to an increase in screen time. While the artificial light plays some effect, it is also to do with the interaction with the screen. Therefore watching a bit of Netflix is better than working on an email or scrolling through Facebook on your phone when it comes to better sleep.

Can’t sleep? Try these tips  

Meal size will vary based on your individual needs, but for a general, for dinner we should aim for two serves of vege, one serve of protein and one serve of carbohydrates when we build our plate.

  • Get some sunshine in your day – Soaking up about 30mins of morning sunshine helps to produce melatonin, the hormone that controls our sleep and wake cycle.

  • Get into routine – Try to set a regular bed time and wake up time (at least during the week - weekends are for partying and sleep in’s right?)

  • Keep sleep for night time – Try not to nap during the day. Sleeping during the day makes it harder to sleep at night, and the cycle goes on and on. If you need a nap, keep it to less than an hour

  • Bed is for sleep – Try not to use screens, work or eat in bed. If you are not asleep in 20 minutes, get up and do something quite and relaxing (no screens), before returning to bed.

  • Ditch the coffee and cigarettes three hours before bed

  • Limit alcohol (yeah yeah yeah) – While a few drinks can initially act as a sedative, it can later become a stimulant

  • Avoid a heavy or spicy meal within three hours of bedtime

  • Exercise during the day, but not within three hours of bedtime

  • Allow at least one hour of relax time to unwind before bed

  • Create the perfect sleep environment – keep your bedroom cool, dark and quiet

  • Avoid clock watching overnight

  • Clear your mind – If your brain is going round and round, keep a notepad beside your bed and write your thoughts down to come back to in the morning.