Tips For A Better Night’s Sleep

Amidst the hustle and bustle of daily life, a good night’s sleep is often elusive, lost between early mornings, late nights and trouble getting to sleep in the first place.

But sleep is more than just an elusive luxury. Sleep is important to our health and well-being. Nearly half of all Australian adults have reported at least two sleep-related problems. Getting enough sleep should be a high priority. 

Common Reasons We May Struggle To Sleep

People can struggle to sleep for a wide range of reasons, but there are elements of our routines and other factors that can make achieving sleep more difficult. Some of the most common factors contributing to poor sleep include:

• Stress & Anxiety: When we’re stressed our mind races, and combined with feelings of anxiety, it becomes harder to relax and empty your mind for sleep.  
• Poor Sleep Hygiene: Irregular sleep schedules can disrupt your natural sleep-wake cycle, as can poor bedtime routines, such as continued exposure to stimulating activities and screens right before attempting sleep.
• Environmental Factors: Lights, noise, heat and other discomforts can distract from the sleeping process, interfering with sleep quality and duration.
• Medication & Other Substances: Medications and substances like caffeine and alcohol can impact how your body functions. Caffeine, for example, is a stimulant that can increase alertness, and even six hours after your last cup of coffee, half of the caffeine will still be in your system.  
• Medical Conditions: Sleep disorders such as sleep apnoea can disrupt the quality of your sleep, as can chronic pains, gastrointestinal issues and other imbalances.

If you’re ever concerned that a condition is negatively affecting your sleep and overall health, be sure to contact a health professional for advice on best managing it.

Addressing Trouble Sleeping

Once we identify the reasons why we struggle to sleep, stay asleep or feel rested, we can apply more specific changes to our bedtime routines and schedules to achieve a better night’s sleep. 

• Mindfulness Techniques: Practices such as deep breathing exercises, meditation and progressive muscle relaxation, can all help calm the mind to make achieving sleep easier. 
• Address Stressors: Identifying and addressing the sources of your stress or anxiety, through problem-solving, seeking support from friends and family, or talking to a therapist, may aid in achieving a more relaxed sleep.
• Address Environmental Factors: Resolving discomforts in the bedroom, such as an uncomfortable pillow or distracting light, removes distractions that may have been preventing sleep.
• Consult Your Doctor About Medication: If you’ve noticed that you’re struggling to sleep following a change to a new medication, discuss this with your doctor or seek a second opinion.
• Distance Caffeine & Alcohol From Sleep: By distancing when you have substances like caffeine and alcohol from when you sleep, you can reduce the effect they have on your central nervous system, at the times in which you are attempting to sleep.
• Seek Advice On Medical Conditions: If a medical condition is affecting your ability to sleep consider visiting a relevant care provider, such as a chiropractor for back pain or a naturopath for gastrointestinal concerns. 

Also, consider Dr Barry’s 20 tips for better sleep which include many specific techniques that can be used as part of those above or in complement. 

Sleep is an essential part of our lives. By supporting our sleeping process, the body’s natural restoration process, through identifying and addressing factors affecting our sleep like stress or a medical condition, we help support our overall health and well-being. 

If you have stress & anxiety or a condition disrupting your sleep, contact the team at Karrinyup Wellness Centre or book an appointment for advice and care to assist you in getting a better night’s sleep. With practitioners across several disciplines like chiropractic and naturopathy, we have a breadth of treatments available.

References: 

Australian Institute of Health and Welfare. (2021). Sleep problems as a risk factor for chronic conditions. Canberra: AIHW. doi:10.25816/d2d7-p797

Apr 12, 2024 By Karrinyup Wellness Centre

At Karrinyup Wellness Centre, our Chiropractors, Naturopaths, Massage Therapists, Kinesiologists, BCST, and Dietitian are dedicated to providing a holistic approach to your health care. We believe that true wellness comes from addressing the root cause of your health issues, not just the symptoms.

Initially set up as a chiropractic clinic, the desire to provide a truly integrated holistic approach to health was the catalyst for bringing together some of Perth's finest natural health practitioners.