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Looking after your mind: Sleep

Get a good nights sleep  

Source: Sleep, Beyond Blue (2017)

Getting a good night's sleep

Sleep is food for the brain and is essential for wellbeing - it allows your body to recover and recharge at the end of the day. If you haven't had enough good sleep you may have trouble concentrating and remembering things, as well as finding it hard to keep up your energy levels. 

Having a long sleep isn't necessary for a quality night of sleep. You need to have 'deep sleep' or 'dream sleep'. This occurs during the first five hours after falling asleep. So even if you only sleep four or five hours, it is possible to have experienced the same amount of 'deep sleep' as someone who has been in bed for eight to ten hours. 

To help you get a good night's sleep, it's helpful to:

  • Get up at the same time each morning;
  • Avoid too much caffeine or alcohol late in the afternoon;
  • Do something relaxing for about 30 minutes before going to bed;
  • Avoid naps in the day;
  • Get active every day;
  • Get up after 15-20 minutes if you can’t sleep rather than staying in bed feeling restless – return to bed when you feel more relaxed and sleepy.

Relaxing bath before bed

The deep muscle relaxation associated with a good hot bath is similar to a massage and beneficial for everyone from athletes to those who sit at a desk all day. It is a great way to wind down for the day before popping into bed. 

Music for sleep

Research has found that listening to music of your choice for 45 minutes before going to sleep can shorten your stage two sleep cycle, meaning you reach 'deep sleep' sooner. Listening to music before bed plays a number of roles so there is no one sized fits all approach to the type of music best for sleeping. Music blocks disruptive external and internal sounds (such as traffic or tinnitus), can fill the silence, and provide a sense of companionship or security while falling asleep. Pick something that makes you feel relaxed.