Not able to Sleep at Night?Mar 2023
Learn about the Secrets to Sound Sleep and Powering up your Day
Sleep is an essential aspect of overall health and wellbeing. Getting a good night’s sleep is vital for physical, emotional and mental health. The average sleep requirements for a healthy adult ranges between seven to nine hours a night. However, in today’s fast-paced world, with a multitude of distractions, getting quality sleep can be a challenge.
According to a recent study conducted by the Sleep Health Foundation, over 50 per cent of Australian adults are affected by at least one chronic sleep-related issue that is impacting their wellbeing and quality of life.[i]
Notably, inadequate sleep has been associated with the onset and control of various chronic illnesses and disorders, such as type 2 diabetes, cardiovascular disease, obesity, and depression.
What is Sleep Hygiene?
The term “good sleep hygiene” is often used to describe good sleep practices. Difficulty in initiating sleep, frequent disruptions during sleep, and experiencing drowsiness during the day are the most apparent indications of poor sleep hygiene. Furthermore, an inconsistent pattern of either the quality or quantity of sleep can also serve as a sign of poor sleep hygiene.[i]
Unlocking the Secrets of a Sound Sleep
Let’s shed light on the numerous actions one can take to improve sleep quality:[i]
- Mastering your sleep schedule: It is recommended to have a consistent sleep schedule to help the body adjust to regular sleeping patterns. This includes waking up at the same time each day and prioritizing sleep, even if it means foregoing other activities. Gradual adjustments to sleep times are recommended rather than abrupt changes, and it is advised to limit naps in the early afternoon to avoid disrupting night time sleep
- Follow a nightly routine: It is suggested to follow a consistent pre-sleep routine that includes winding down for 30 minutes before bedtime, avoiding bright lights, and unplugging from electronics for at least 30-60 minutes before sleep. Relaxation techniques like meditation, mindfulness and paced breathing can also help prepare the body for sleep.
- Cultivate healthy daily activities: Positive daytime routines can have a significant impact on getting good sleep. It is important to get daylight exposure, be physically active, avoid smoking, reduce alcohol and caffeine consumption and avoid eating big meals late.
- Optimize your bedroom: The sleep environment is an essential factor for good sleep hygiene. To create a peaceful sleep environment, it is recommended to have a comfortable mattress and pillow, use excellent bedding, set a cool temperature, block out light, use earplugs or a white noise machine to eliminate noise and try calming scents like lavender.
Combating Fatigue caused by Poor Sleep Hygiene
Fatigue is often caused by insufficient or poor-quality sleep. To combat this, it is important to improve sleep hygiene by following the above-mentioned suggestions.
While making changes to sleep patterns, diet and lifestyle helps with overcoming symptoms of fatigue, the natural antioxidant, ubiquinol, may play an essential role in maintaining optimal health and energy levels in the body.[ii-iv]
Ubiquinol is a vital component that ignites energy production in cells. When energy production is low, it can lead to fatigue and sluggishness. As we grow older or face prolonged stress caused by various factors like diet, lifestyle, and environment, the natural levels of ubiquinol decrease. Additionally, free radical activity and oxidative stress that occurs in the bodies during normal metabolism increase as we age. Ubiquinol supplementation may help combat the impact of free radical activity and oxidative stress and may support to improve normal cells and finding balance in the body.[v]
Throughout life, experiencing fatigue is common, but it is recommended to consult a healthcare professional if fatigued is prolonged or to address other potential causes of exhaustion.
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