ARTICLE

8 things to do today for a great sleep tonight

22 March 2023

3 min read

It might sound funny, but getting a good night’s sleep starts when your alarm goes off. Here’s how to start preparing for sweet dreams from the moment you wake up.

Sleep is essential for our health and wellbeing. Getting enough quality sleep boost productivity, improve memory and increase mental focus¹.

But while most sleep tips focus on the last few hours before bed, like powering down devices, avoiding caffeine and sticking to a sleep schedule, there’s plenty you can do throughout the day to help set yourself up for a smooth transition to the land of Nod.

1. Get important tasks done early

For a lot of people, our brain is primed for tackling mental tasks in the morning, as the sun’s rays suppress melatonin production (that’s the hormone that helps us sleep)².

Aim to tick items off your to-do list early, and avoid doing anything too taxing later in the day.

2. Let there be light!

Sunlight helps keep your circadian rhythm³– our natural body clock that regulates our sleep-wake cycle – ticking along, so make sure you’re getting at least 15 minutes of direct light each day.

Not only will it give you a little energy boost during the day, it’ll help you sleep better at night⁴.

3. Move your body

Exercise is a great way to improve your sleep, and has even been known to reduce symptoms of insomnia⁵.

Although, try not to have an intensive workout right before bed. Studies have shown that vigorous exercise an hour before sleeping can negatively impact sleep efficiency and total sleep time⁶. Light stretching or some yoga is great, but leave your HIIT session for tomorrow!

4. Eat more fibre

While many think of fibre as the key to improving regularity in the bathroom, it turns out fibre can improve our quality of sleep too⁷.

Increasing your consumption of foods that are high in prebiotic fibre – we’re talking walnuts, bananas, beans, whole-wheat breads and pastas – has been shown to help your body get the sleep it needs.

Earn AIA Vitality Points for having a good night’s sleep

Remember to wear your fitness tracker before hitting the hay, as you can earn 10 points a night for a minimum of 7 hours of sleep (up to a maximum of 2,000 points per membership year).

You can earn a maximum of 50 points per week, and up to 2,000 points per membership year. Plus, it’ll help you form healthy sleeping habits and ensure you feel in tip-top shape every morning. What’s not to love?

5. Drink water during the day

Stay on top of your water intake during the day so you remain hydrated at night⁸.

While you should always start your day with a big glass of water to ensure adequate hydration, avoid guzzling H2O too close to lights out, or your bladder will wake you up.

6. Say no to naps

While some snoozers benefit from having 15-minute power naps throughout the day, napping for longer periods can negatively impact our quality of sleep⁹.

Sleeping during the day confuses our body clock and may actually make us feel drowsier. If you’re yawning and wanting a little lie down in the afternoon, get out for a walk in the fresh air instead.

7. Have a big stretch

Stretching before bed can help you de-stress, fall asleep faster and improve your sleep quality¹⁰.

Whether you choose a few easy yoga poses or a variety of body stretches, you’ll relax your muscles, calm your mind and gently wind down your day before bed¹¹.

8. Write away your worries

If you spend those moments between lights out and sleep thinking about that weird thing you said at a party 18 months ago, consider starting a sleep journal.

Research has shown that journaling for just five minutes before bed may reduce worry and stress and promote better, longer sleep¹².

And if writing isn’t your thing, try a guided mindfulness exercise or mental journaling. If you use Headspace, Calm, Buddhify, Insight Timer or Meditation Log & Timer, you can earn 25 AIA Vitality Points per 10-minute session, three sessions each week, with a maximum of 2,000 points per membership year.

Footnotes

¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/
²https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock
³https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
⁴https://www.forbes.com/sites/nomanazish/2018/02/28/why-sunlight-is-actually-good-for-you/?sh=6229071a5cd9
⁵https://www.sleepfoundation.org/insomnia/exercise-and-insomnia#:~:text=Studies%20have%20shown%20that%20in,hypnotic%20drugs%20in%20relieving%20insomnia.
⁶https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
⁷ https://www.nature.com/articles/s41598-020-60679-y
⁸https://www.sleepfoundation.org/nutrition/hydration-and-sleep
⁹ https://www.sciencedaily.com/releases/2020/08/200826083021.htm
¹⁰ https://www.hss.edu/article_stretches-before-bed.asp
¹¹https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed
¹² https://pubmed.ncbi.nlm.nih.gov/29058942/

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances

Disclaimer:
Copyright © 2022 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as at 10 February 2023 and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information

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