Maintaining Good Sleep Habits

Sleep plays an important role in our physical and mental wellbeing. Poor sleep can

contribute to:

- memory and concentration problems

- emotional dysregulation

- mood disturbance

- impaired ability to think and make appropriate judgements

- reduced performance and reaction time

- increased levels of stress and anxiety

- increased risk of certain health conditions such as heart disease and obesity

- increased risk of accident and injury

The following are recommended guidelines for amount of sleep required:

Newborn babies (0-11 months): 14-17 hours per day

Toddlers (1-2 years): 11-14 hours per day

Pre-schoolers (3-5 years): 10-13 hours per day

School age children (6-13 years): 9-11 hours per day

Teenagers (14-17 years): 8-10 hours per day

Adults (18-65 years): 7-9 hours per day

Older adults (65+): may need less sleep (7-8 hours) but may have more naps during the day.

It is important to maintain good sleep habits which can help optimise the amount and

quality of sleep:

1. Have a regular time that you go to bed each night and wake in the morning,

including weekends. Irregular sleep patterns can alter your circadian rhythm (or

sleep-wake cycle) and levels of melatonin in your brain (the hormone necessary for

sleep).

2. Avoid napping during the day as this can impact on the amount and quality of sleep.

3. Avoid caffeine for at least 4-6 hours before bedtime as caffeine can interfere with

ability to fall asleep and quality of sleep.

4. Avoid alcohol for at least 4-6 hours before bedtime as alcohol can interfere with the

quality of sleep.

5. Regular daily exercise can assist with sleep, however, exercising just before bedtime

can interfere with ability to fall asleep.

6. It is important to have a healthy diet, however, eating a large meal just before

bedtime can delay onset of sleep.

7. Try not to drink any fluids 1-2 hours before bedtime and go to the bathroom right

before bedtime to reduce the need to wake to use the bathroom during the night.

8. Ensure your bed and bedroom are quiet and comfortable for sleeping, including

ensuring your body and bedroom temperature are at a comfortable level.

9. Avoid studying, working, watching TV or eating in bed so your brain associates your

bed with sleep.

10. Limit screen-use for up to 2 hours before bedtime. The light emitted from electronic

devices, such as smart phones and computers can trick your brain into thinking it is

still day-time, and reduce the production of melatonin which is necessary for sleep.

11. Limit bed-time-thinking. Using bed-time to think about events during the day,

planning for the next day, or balancing your budget can interfere with sleep. Set

aside thinking and planning time well before bedtime.

12. Engaging in relaxing activities for at least half an hour to an hour before bedtime

have been shown to enhance sleep onset and quality. Try listening to relaxing music,

reading a good book, breathing or mindfulness exercises, having a relaxing bath or

shower, drinking a cup of warm milk or caffeine-free tea.

13. If, after 20 minutes, you are still awake, get out of bed and do something quiet,

calming or boring until you feel tired, then return to bed.

14. If sleep difficulties persist, despite developing good sleep habits, consult your doctor

to determine whether there may be other biological factors interfering in your sleep.