By Ms Rachel Hindmarch
Acting Community Engagement Officer & Defence Mentor
Did you know that sleep plays a large role in our mental wellbeing and daily functioning? For our students, it is vital that they get a good night's sleep. However, inadequate sleep is quite common, affecting 33-45% of Australian adults. Here are ways in which you can improve your sleep:
Stick to a regular bedtime and wake time
It can be tempting to sleep in on weekends, but 'catch-up' sleep can interfere with your ability to get to sleep at your regular time the next evening. Help your body to develop a sleep routine by going to bed and waking up at the same time as often as possible.
Limit caffeine intake in the hours leading up to bed
Caffeine can be found in coffee, tea, colas, and chocolates. Caffeine has a half-life of 4-6 hours, meaning its stimulating properties last for some time. If you are experiencing difficulty getting to sleep, it could be worth limiting your caffeine intake, particularly later in the day.
Exercise regularly
Regular exercise helps us sleep better, and it's great for general physical and mental health. However, make sure you are not exercising too late in the evening; any exercise less than 4 hours before bed is not recommended.
Avoid alcohol
Alcohol can reduce our sleep quality. Follow the recommended alcohol consumption guidelines and try to avoid alcohol 4-6 hours before bed.
Avoid daytime naps
The longer we are awake, the more 'sleep pressure' we build up. Napping can reduce sleep pressure, resulting in difficulty falling asleep at bedtime. Whenever possible, it is best to avoid naps. If naps are required (e.g., for safety), try to limit the nap to 30 minutes and keep it before 3 pm.
Create a sleep ritual
Engaging in a relaxing ritual before bed each night can help signal to your body that bedtime is approaching. Examples include:
- Switch off digital devices for at least 30 minutes before bed
- Read a book
- Do some gentle stretching
- Tidy your sleep space
- Meditate
Develop strategies for managing worrying thoughts
It is normal to have times of added stress or worry. However, bedtime is not the best time to deal with those worries. It helps to make a time in your day to address important issues. Try writing a list of things you are hoping to achieve the next day. Help clear your mind at bedtime by putting your to-do list down on paper.
If you are experiencing difficulty managing pressures or hardship, consider accessing some support from a trusted person like a family member, friend, counsellor, community support worker, or GP.