With one in two Australians suffering from sleep deprivation it appears that some of us are in need of a serious wake up call when it comes to bedtime habits.
Sleep specialist Doctor Sean Tolhurst joins the show to offer a few tips to help ensure the perfect nights sleep.
"I don’t believe that any gimmicks such as special pillows and sleep products are necessary for a good nights sleep," says Dr Tolhurst. "There isn't really any evidence to prove that such things work instead of or better then the recommended eight hours of sleep a night."
"There are certain things for a good night sleep that you need," he says. "Mainly, the bed room should be free of any distractions, such as television and the internet and the room needs to be dark."
"The bed should be for intimacy and sleep and nothing else like reading or watching television," he suggests. "It should also be a general rule to not have any pets in the room, and if possible no partners that snore."
Dr Tolhurst is very against listening to talkback radio during sleep time and suggests that all clocks are turned away from viewing. "Clock watching is not good to get a good night sleep," he says.
"These recommendations focus on restricting bedroom activities to intimacy and sleep. All other activities should be performed outside the bedroom," he says. "Ultimately I suggest a good sleep is all about routine, not gimmicks."
"It is important to establish and maintain a routine prior to bed," he says. "Relaxing activity, brush teeth, put on pyjamas, hop into bed, turn light off, go to sleep. Avoid caffeine, alcohol, cigarettes, vigorous exercise in the hours before sleep and ensure medical conditions that could impact on sleep are adequately treated."
Things to have for a good nights sleep:
- Cool (cool enough for a light cotton "throw" during summer)
- Darkness (blackout curtains can be very helpful, e.g., in allowing sleep to be maintained until after sunrise)
- Quiet
- Comfortable (this is a very individual thing - some like water beds, firm mattresses, soft mattresses etc)
- Dust-mite protectors are helpful in reducing allergic nasal obstruction - blocked nose can lead to increased snoring and disturbed sleep
- Clean (allergic nasal obstruction can be reduced by hot-washing sheets daily, and having someone else vacuum the bedroom daily)
Things not to have in the bedroom:
- Pets (most pets have a short sleep wake cycle and frequent stir during the night leading to the patient waking several times per hour)
- Children
- Radio
- TV
- Internet
- Mobile phone
- Clock (chiming hallway clocks are particular bad)
- Watch
- Books - don't read in bed
- Food
- Noisy partner - if the bed-partner snores then this should be assessed and treated by their GP and Sleep Specialist
- Laptop/Work
