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Having a healthy day/night routine will support a regular sleep pattern.

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Spend time outdoors in the morning. Regular exposure to bright light helps to synchronise our body clock.

Avoid daytime naps (unless naps are brief).

Daily exercise up to early evening tends to make sleep deeper and reduce anxiety.

If you regularly drink more than two cups of coffee a day, reduce your caffeine intake. Start by eliminating your last caffeine drink of the day.

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How too instructions:

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Avoid caffeine for at least ﬁve hours before bedtime (eg coffee, tea, cola or cocoa) as it interferes with getting to sleep and staying asleep.

Avoid a heavy meal too close to bedtime. (If you are hungry a light snack may help you sleep).

Put the day to rest. If necessary write a list of what is on your mind and decide to think about it tomorrow.

If you have trouble ‘switching off’ at night, try some of the relaxation techniques under "Relax Your Mind".

Wind down before bedtime, with an hour of quiet activity (eg watching TV, reading or listening to music) in dim light conditions.

Avoid smoking near bedtime and if you wake up during the night.

Avoid alcohol near bedtime – it can cause awakenings later in the night.

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Make sure your bed and bedroom are comfortable – not too cold or warm and reduce light.

Where possible, reduce noises that are likely to keep you awake.

Develop a bedtime routine (warm bath, light bedtime snack, brushing teeth). Slip on your fresh PJ's and settle into bed Your body will recognise that you are preparing for sleep.

Carry out this routine each night.

Go to bed only when you feel sleepy or drowsy and not before.

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Set your alarm so you get up at the same time every morning.

Consider doing a few stretches to wake your muscles from slumber.

Nurture your body with a healthy breakfast

Write a 3 things you are grateful for to start your day noticing the positives

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Psychological benefits of a good night sleep:

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Psychological benefits of a good night sleep:

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Sleep improves concentration, memory and learning

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Sleep improves concentration, memory and learning

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"Early to bed, and early to rise, makes a man healthy, wealthy, and wise."
-- Benjamin Franklin, 1758 (in Poor Richard's Almanac)

A third of our life is spent sleeping. How much sleep a person needs changes as one ages. A new mother needs seven hours of sleep per night, but her newborn baby needs 12-18 hours of sleep per night. In general, the older you get, the less sleep you need. This can give us an idea of why sleep is so important during childhood for both growth and brain development. Without proper sleep, we derail our biological defense from heart attacks, strokes, obesity, diabetes, mood disorders and chronic bodily aches. Visit Caltech Health Education and find out what results from sleep deprivation.

The hippocampus plays an important role in helping us to remember. Are you interested in finding out more about what happens when it is removed from someone's brain? Watch the TED-Ed lesson: What happens when you remove the hippocampus? Find out about Henry Molaison and his memory loss.

Research shows that during sleep our brain's structure is being altered. Synapses are forming during sleep. Learn what this means here. Scientists have proven that we are waking each morning with a different brain, cleansed of toxins and full of new connections from the previous day's learning.

Many studies show the remarkable role of sleep in memory. Sound interesting? Read this article. Wondering what dreaming may have to do with all this? Watch the TEDx Talk, Sleep, Memory and Dreams: Fitting the Pieces Together.

Have you ever wondered if you can learn while you are sleeping? Read the latest research here. Can't fall asleep at night? Need some sleeping tips? Visit the National Sleep Foundation, or the site, Sleep, Sleep Disorders and Biological Rhythms to find answers to those misconceptions you may have about sleep. Finally, for greater understanding of the third of our life we take for granted visit Harvard Medical School Sleep Division.

The track used in this animation is called "No Squirrel Commotion" by Chad Crouch.

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The benefits of a good night's sleep - Shai Marcu

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It's 4am, and the big test is in 8 hours. You've been studying for days, but you still don't feel ready. Should you drink another cup of coffee and spend the next few hours cramming? Or should you go to sleep?

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Insufficient sleep is linked to a host of health problems, from depression to cardiovascular disease. Make sure you're falling asleep quickly so you

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Details

Our mission is to improve people's lives through better sleep. We are spreading the sleep health message through a strong media and internet presence, engagement with community leaders, interaction with other health bodies, and an ongoing program of development and distribution of educational information designed for the public by sleep experts.

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Sleep Health Foundation | Australia's leading advocate for healthy sleep

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Sleep Health Foundation - Australia's Leading Advocate for Healthy Sleep Our mission is to improve people's lives through better sleep. We are spreading the sleep health message through a strong media and internet presence, engagement with community leaders, interaction with other health bodies, and an ongoing progr

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White noise can really help those who easily wake.

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"white noise" insomnia "sleep tip" focus study "white noise generator" "sound conditioner" tinnitus "ringing in ears" "sleep aid" "sleep trick" "fall asleep" "study aid" health fitness energy night insomniac stress "relieve stress" "brain waves" "sleep better" infant "infant sleep" "baby sleep" "get baby to sleep" "work performance" "school performance" "natural sleep" nature "nature sounds" "sleep music" "pink noise" "brown noise" colic yoga meditate

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White noise helps you relax and fall asleep fast. Our videos are 10 hours, so that you can block out extraneous noise all night long, meaning you get a full night of restful sleep. Browse our channel to find the perfect white noise for you.

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Book a consultation with one of our team

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Book a consultation with one of our team

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Engaging a Psychologist or Coach can make a significant contribution to helping you improve your overall wellbeing and achieve your life and career aspirations. Together, you can develop and implement strategies, overcome barriers and live your best life.
For a personal consultation contact Growth Psychology - Growth Careers

Ph: 3356 2626

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Thrive & Flourish Welcome We partner with you to help you thrive in all aspects of your life: Your mental wellbeing, your relationships, your health and your career. We provide a warm and welcoming environment. Client care is at the heart of everything we do. This allows us to focus on quality care,…

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Home

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Fast Asleep: How to get a really good night's rest - beyond the usual advice and based on recent studies from well known Doctor, Michael Mosely

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Fast Asleep: How to get a really good night's rest - beyond the usual advice and based on recent studies from well known Doctor, Michael Mosely

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https://fast-asleep.com/

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Sleep is essential to health, and there are things you can do to help get a good night's sleep. Using the best modern science, we can help set you on a better path to sleep.