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The A-Z of sleep

We are very passionate about doing everything that we can to help you improve your sleep habits. Therefore, we have compiled a list of some simple lifestyle and environmental changes, tips, and tricks you could make that could help solve your sleeping problems!

 

Below is the A-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.

 

Information gathered from the following sources:

https://www.sleepfoundation.org/articles/healthy-sleep-tips

https://www.healthdirect.gov.au/10-tips-for-healthy-sleep

https://www.headspace.com/sleep/how-to-sleep-better

https://www.sleepfoundation.org/articles/what-are-facts-about-insomnia

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