Learning How To Sleep Better – Elizabeth’s Personal Experience with Dr Carmel Harrington
The thought of getting a good night’s rest was a distant memory for one of our long term employees, Elizabeth Bisset. Pandemic-induced insomnia – also known as “coronasomnia” – has made getting a good night’s rest significantly harder for many young Australians.
Image Credit: Tony Gough
Elizabeth noticed that her sleep routine deteriorated due to stress during the pandemic and was struggling to get to the cause, and importantly, find ways to improve it. When we heard about the struggles Elizabeth was having we knew we had an opportunity to engage our resident expert and all round guru, Dr Carmel Harrington, to show Elizabeth how to sleep better at night naturally. Dr Carmel noted that we are in fact “A nation of sleepless people” and that Elizabeth was certainly not alone!
Dr Carmel immediately asked Elizabeth to start tracking her sleep routine, covering everything from pre-bedtime activity to how many times she was waking during the night. Some crucial recommendations to improve sleeping included avoiding blue-light before bed, which meant phones down for some light reading! Dr Carmel was also able to offer pragmatic solutions on how to improve sleeping, which could immediately be introduced to offer some relief.
Discover some of our top tips on how to sleep better, after reviewing Elizabeth’s journey;
· Ensuring you are exposed to sunlight throughout the day
· Avoid caffeine in the afternoon to help you fall asleep faster.
· A healthy and balanced diet and regular exercise really is the best medicine – even incidental exercise and walking is ideal
· Reducing blue light exposure in the evening, particularly in the hour leading up to bedtime – get rid of that smartphone by your bed!
· Avoid daytime napping or irregular sleep patterns to improve sleep quality during the night.
· Try to sleep and wake at consistent times – this part of a sleeping routine really does make a difference!
· Optimise your bedroom environment – in one study, 50% of participants noticed improved sleep quality when noise and light diminished
· Set your bedroom temperature between 15 and 20 degrees to help you fall asleep faster and stay asleep through the night.
· Relax and clear your mind – a routine helps here too, such as taking a bath
· Introduce other complementary therapy – 100% Pure Essential Oils are a great place to start. One of the best essential oils for sleep improvement is Lavender, it’s benefits include a calming effect, as shown by recent studies.
With one in every two Australians not receiving an adequate night’s rest, it’s important to know there are ways to improve our sleeping routine and overall sleep health, with a little help from the experts!