Rematee Products
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1. Treat your bedroom as a Sleep Haven
Use your bedroom for sleep and sex. Set your bedroom to support sleep – no bright lights, keep it clean with fresh air circulation, keep pets and technological distractions (computers, phones, TVs and clocks) out of the room. If something consistently annoys you at night time do something about it! If it's an annoying light, use an eye mask. If it's the neighbours dog barking, use ear plugs. If your mattress, pillow or doona are uncomfortable, get a different one.
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2. Make a list
At some point during day, preferably 2 hours or more before going to bed, write a list of things that concern you. For the things you can do something about, create an action plan. For the things you can’t do anything about, acknowledge this and move on. If your brain starts ticking when in bed remind yourself you have already developed your action plan and relax.
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3. Temperature
Aim for a comfortable temperature during the night. Guidelines suggest between 15C and 19C, however the ideal temperature is one that is comfortable for you. To stay in REM sleep during the night, body temperature needs to drop 0.5C-1C. Sleep is linked with the natural cooling process that occurs in the evening. Hot baths and showers quickly rise your body temperature allowing this process to occur. Intense exercise in the hours directly before sleep can cause core body temperatures to rise which can cause difficulties with sleep.
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4. Sleep on your side
The majority of sleep tests completed have shown that snoring, apnoeas and arousals are more frequent when patients are lying on their backs. The ideal sleeping position is lying on your side.
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5. Exposure to sunlight in the morning
Our natural way of being is to be energetic during the day and to rest during the evening. By exposing ourselves to sunlight in the morning, our body clocks are able to more accurately recognise the difference between day and night, the difference between action time and rest time.
Specialists in Snoring and Sleep Apnoea
Snoring and other sleep disorders are treatable.
With Sleep Right Australia snoring will cease on the first night of treatment. So don’t battle on with difficult symptoms such as constant tiredness, migraines, sexual dysfunction or obesity.BOOK NOW for your free 15-minute phone consultation with a sleep expert.
Whether it’s your partner’s snoring or your own sleep apnoea that keeps you from having a good night’s sleep, we can help.
Founder of Sleep Right Australia, biomedical scientist Andrew Nunn, says snoring and other sleep disorders are treatable. Given we sleep for one third of our lives, a good night’s sleep is central to feeling great and getting the most out of life. Many people don’t realise that snoring and other sleep disorders are treatable – so they battle on with difficult symptoms such as lethargy, lack of energy, headaches, migraines, depression, sexual dysfunction or obesity.
Often someone in the same bed will force the issue, disturbed by their partner snoring, waking gasping for air or getting up frequently during the night to go to the toilet – typical signs of sleep apnoea.
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5 tips for healthy sleeping
