{"id":6472,"date":"2022-11-30T02:56:59","date_gmt":"2022-11-30T02:56:59","guid":{"rendered":"https:\/\/www.accesspsych.com.au\/?p=6472"},"modified":"2023-01-12T23:54:23","modified_gmt":"2023-01-12T23:54:23","slug":"sleep-hygiene-how-to-make-the-most-of-your-shut-eye","status":"publish","type":"post","link":"https:\/\/www.accesspsych.com.au\/staging\/sleep-hygiene-how-to-make-the-most-of-your-shut-eye\/","title":{"rendered":"Sleep hygiene: how to make the most of your shut-eye"},"content":{"rendered":"

What is sleep hygiene?<\/strong><\/h2>\n

Sleep hygiene is exactly as it sounds. It\u2019s all about making sure you\u2019re following good sleeping habits. It\u2019s no different to your personal hygiene, or even your diet.<\/p>\n

How well we sleep can have profound effects on our mental health and wellbeing, and vice versa – how we are feeling physically and emotionally plays a big role in how well we sleep.<\/p>\n

That\u2019s why good sleep habits and finding ways to improve sleep hygiene is so important. A healthy mind and body needs (some would say craves) a good night\u2019s sleep.<\/p>\n

What happens when your head hits the pillow can impact how well you live your life. We all know what a bad night\u2019s sleep feels like. We\u2019re tired, demotivated, irritable, and lose focus easily.<\/p>\n

What\u2019s more, if you suffer from any mental health issue or concern, bad sleep can make an already difficult situation or period in your life worse.<\/p>\n

Causes of bad sleep hygiene<\/strong><\/h2>\n

Even if you manage to get to bed at a decent time, avoiding the trappings of your mobile phone or laptop, you might still find your sleep quality lacking.<\/p>\n

There are plenty of reasons why you might be feeling far from functional the next morning, some of which are more obvious than others. Let\u2019s explore them.<\/p>\n

Anxiety<\/strong><\/h3>\n

Anxiety is often connected to poor sleep. Feeling anxious and worried can make your mind race and make it more difficult to get to sleep.<\/p>\n

This can work in a cycle, with poor sleep making your anxiety worse. If your mind is keeping you awake, or you can\u2019t stay asleep, you might have a sleep disorder or anxiety disorder.<\/p>\n

Click here to learn more about anxiety<\/a>.<\/p>\n

Depression<\/strong><\/h3>\n

If you\u2019re depressed, you may find it difficult to fall asleep and to stay asleep, especially if you\u2019ve slept too much throughout the day.<\/p>\n

Like anxiety, poor sleep can make your depression worse, which can create a vicious cycle that can be difficult to break.<\/p>\n

Click here to learn more about the different types of depression<\/a>.<\/p>\n

Eating and drinking late:<\/strong><\/h3>\n

Eating or drinking too close to bedtime should be avoided. It can make it difficult for you to fall asleep and then stay asleep.<\/p>\n

Leaving three hours between eating and going to bed should give your body enough time to digest your food, whilst helping the effects of things like caffeine wear off.<\/p>\n

Jet lag:<\/strong><\/h3>\n

If you\u2019ve recently returned from abroad, the change in time zones can throw your body clock off and leave you feeling tired or awake at odd times of the day or night.<\/p>\n

Relationship issues:<\/strong><\/h3>\n

The same way anxiety can stop you falling asleep, relationship issues can play on your mind and make it more difficult for you to get to sleep.<\/p>\n

That\u2019s not to say relationship issues are the only issues that can stop you from getting good quality sleep, but it is one of the most common reasons.<\/p>\n

Shift work:<\/strong><\/h3>\n

If you work in a job where your shift patterns frequently change, you may find yourself struggling to get to sleep or fall into a regular routine.<\/p>\n

Similar to jet lag, your body\u2019s internal clock will find it difficult sustaining any kind of consistency, which can leave you feeling tired and irritated.<\/p>\n

Stress:<\/strong><\/h3>\n

Stress can impact the quality and duration of your sleep and, like anxiety and depression, not getting enough sleep may also lead to stress.<\/p>\n

People suffering from stress often find themselves struggling to get to sleep, with their worries and concerns playing on their mind.<\/p>\n

Insomnia:<\/strong><\/h3>\n

Insomnia is a common sleep disorder that can make it difficult for you to fall asleep, or stay asleep, once you dose off.<\/p>\n

The disorder can leave you feeling low on energy and in a bad mood, whilst your physical health and day-to-day life can be significantly impacted.<\/p>\n

How to develop good sleep hygiene: sleep hygiene techniques you need to start using<\/strong><\/h2>\n

There are a number of measures you can take to improve sleep hygiene, from adopting healthier habits to listening to your body. Let\u2019s explore some of these now.<\/p>\n

Watch your body clock<\/strong><\/h3>\n