Sleep Hygiene

Can’t get a good night’s sleep?

NeuroLoulé understands that sleep disorders, including insomnia, narcolepsy, sleep apnea and parasomnias, can have a negative impact on every aspect of your life, leaving you emotionally and physically drained. A lack of quality sleep can also have serious consequences for your health.

Practising good “Sleep Hygiene” can help you regain a good night’s sleep and nip any detrimental habits in the bud. Here are some tips for improving your sleep hygiene:

1 Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day, even on weekends, can help regulate your body’s natural sleep-wake cycle.

2 Create a relaxing bedtime routine: Spend the last hour before bed winding down with activities such as reading, taking a warm bath, or practising relaxation techniques such as deep breathing exercises.

3 Turn your bedroom into a cosy sleep environment: If possible, invest in a comfortable mattress and pillows, and keep your bedroom cool, dark, and quiet. Avoid blue light emitters (e.g., TV, computer, phone) for at least an hour before bed, as they can disrupt your natural sleep patterns.

4 Avoid caffeine and alcohol: Caffeine is a stimulant that can keep you awake, so it’s best to avoid it for a few hours leading up to bedtime. Alcohol may help you fall asleep initially, but it can cause poor quality, disrupted sleep through the night.

5 Get regular exercise: Regular physical activity can help you fall asleep more easily and sleep more soundly. However, vigorous exercise too close to bedtime can actually have the opposite effect, so limit exercise to earlier in the day. 

6 Stress management: Stress and anxiety can keep you up at night, so it’s important to find ways to manage these feelings. Relaxation techniques such as deep breathing and meditation, can help alleviate these issues, or consider talking to a therapist to work through any continuing problems.

7 Supplements and over-the-counter medicine: In some instances, a little extra help can put your sleep cycle back on track. However, use caution and it’s always best to speak with a qualified healthcare professional first.

By following these tips and creating healthy sleep habits, you can improve your sleep hygiene and get the restful, restorative sleep you need to function at your best.

Still can’t sleep?

NeuroLoulé Medical Centre is happy to introduce a comprehensive new range of Sleep Studies and Exams to diagnose and treat all manner of sleep disorders. Our highly experienced team of doctors and specialists are here to help.

Find out more about our range of Sleep Studies and Exams here.