How To Develop Healthy Sleep Habits

With the world and our lives moving quicker than ever, it's no wonder that 4 out of 10 Australians suffer a sleep deficit. The key to developing healthy sleep habits isn't just sleeping more, it's about training our bodies to sleep better. Learn how you can improve your sleeping habits so you wake up feeling refreshed, energised and ready to start your day.

Are You Getting Healthy Sleep?

Did you know:

• Women are 2x more likely to have difficulty falling and staying asleep.
• Stimulants before bed can disrupt a healthy night's sleep.
• Mastering healthy sleep helps improve immunity, memory and productivity.
• Healthy sleep means completing 5 full sleep cycles, each lasting up to 90 minutes and ending with REM (rapid eye movement) sleep.
• Your body's circadian rhythms are essential in determining healthy sleep patterns. They help your body adapt to the 24-hour cycle of day and night by triggering the release of melatonin. 
• Melatonin is naturally produced in the body and activates when the sun goes down, signalling the body to prepare for sleep.

How Can You Achieve Healthier Sleep?

Healthy sleep begins with 7-9 hours of sleep a night, but there's more you need to know to achieve the sleep you deserve. By getting the recommended amount of sleep and hitting all of your sleep stages, you will wake up feeling more refreshed and ready to own your day.

Discover the path to better sleep by following these steps:

1. Understand How Much REM Sleep You Need

Healthy sleep means completing 5 full sleep cycles, each lasting up to 90 minutes and ending with REM, or Rapid Eye Movement, sleep.

2. Create Healthy Sleep Habits

Establishing a consistent sleep-wake schedule helps regulate your circadian rhythms and increases quality of sleep.

3. Avoid Bright Screens 60 Minutes Before Bedtime

Exposure to bright LED lights such as smartphones, laptops and TV screens before bed can interfere with your body's natural release of melatonin.

4. Consider Taking A Melatonin Supplement

When you need a little extra help, Natrol melatonin can help you fall asleep and stay asleep so you wake up refreshed.

5. Create A Calm And Dark Bedroom Oasis

A noise-free and dark bedroom environment can help you sleep better throughout the night. Mask noise pollution with calming sounds or ear plugs, and block out disruptive light with darkening curtains or a sleep mask.

6. Walk Or Exercise Daily

Walking as little as 10 minutes a day can help improve sleep quality.