The A to Z of Sleep
Alcohol
Avoid alcohol close to bedtime as it can disrupt your sleeping pattern.
Bedroom
Ensure your sleep environment is somewhere you want to spend time. A dark, quiet, and cool environment is recommended.
Coffee
Reduce your caffeine intake and aim to consume your coffee before 2 pm.
Doctor
If your sleep routine is affecting other areas of your life negatively, it is time to visit your GP. If possible, keep a sleep diary and record current sleep habits to help your GP understand your sleep patterns.
Exercise
Exercising regularly can help you sleep better at night. However, do not exercise too close to bedtime.
Food
Avoid large meals 2-3 hours before going to bed. If you’re still hungry, have a light snack 45 minutes before bed.
Gadgets
Try to limit screen time before bed, or if you do use your phone, use it for something productive like applications that help you sleep. Try to turn off your phone overnight so your sleep isn’t interrupted by text messages or notifications.
Help
Don’t be afraid to reach out for help. There is a range of helpful websites which provide great resources on all things sleep. Some of our favourites are: https://www.sleepfoundation.org/, https://www.sleephealthfoundation.org.au/ & https://www.sleep.org/
Insomnia
Having difficulty falling asleep, waking up a lot during the night, waking up feeling un-refreshed, or waking up too early & not being able to get back to sleep are all possible symptoms of insomnia. If you have a combination of these symptoms, see a professional.
Jet lag
Travel a lot for work? If possible, try to schedule flights in line with sleep patterns i.e. an overnight flight, to keep the effects of jet lag to a minimum.
Bamboo Haus
You’re already on our website so why not try out some Bamboo Haus Bamboo bedding products. We have Pillows, Pillowcases, Mattress Toppers and Sheet Sets all designed to improve sleep.
Light
Limit your exposure to bright lights and keep your room as dark as possible at bedtime.
Mattress topper
If your sleeping is affected by an uncomfortable mattress but you’re not ready to buy a new one just yet, consider trying a mattress topper instead. It’s a great alternative to a new mattress and is only a fraction of the price.
Naps
There is a lot of discussion about whether naps help or hinder your sleep. However, most studies agree that if you nap too close to bedtime you will struggle to fall asleep later that night.
Optimise bedroom environment
Can’t sleep because your room is a mess and you’re stressing about when you are going to find time to clean? Yep, we’ve all been there. Spend 5 minutes each day cleaning your bedroom to reset and be ready for the day to come.
Pillows
When was the last time you changed your pillows? It is recommended you change your pillow every two years. A new pillow can dramatically improve your sleep.
Quiet
A quiet bedroom will assist your sleep. Is it a ticking clock keeping you awake? Move the sound source. If you can’t remove the noise, opt for earplugs.
Relax
Bedtime is the time you get to relax. Try to leave your worries and stress at the door and make your bedroom a relaxing environment where you treat yourself to “me time”.
Sheet sets
If your troubles sleeping are associated with being too hot or cold, try a set of bamboo sheets. They are thermo-regulating and moisture-wicking and will assist in regulating the temperature.
Temperature
Speaking of temperature, Bamboo Haus has a range of products designed to regulate temperature. If you’re finding your head is getting too sweaty – try our Luxury Gel Pillow. It has a cooling gel pad that disperses heat and offers a cooling sensation.
Unhappy
Your mood can affect how you sleep. If you are unhappy or stressed, your body will remain alert and awake trying to solve the problem at hand. If this is a problem for you, it may be best to consult your GP for other options.
Video games
Remember the era when we were all obsessed with Candy Crush? Put down the games before bed. We know you can’t wait to complete the next level, but it’s not doing you any favors when sleeping.
Wind down
Spend the hour before bedtime doing something relaxing. We love reading, drawing, taking a relaxing bath or listening to soothing music.
Xbox
Gaming consoles such as X-Box and Playstation allow you to verse players around the globe, therefore it can be tempting to stay up late to verse other time zones. Gamers are sometimes still playing at 3/4 am – put the remote down and get some rest.
Yoga
According to a study conducted by Headspace, 55% of people who practiced yoga reported better sleep.
Zen
Getting into a relaxing headspace before bed can assist in helping you sleep peacefully. Try meditation or writing down what you’re grateful for.