Having Trouble Sleeping?

Are you one of those people who have trouble sleeping at night? Do you also struggle with daytime sleepiness, and consequently a lack in concentration during the day?

Well, there are various help available. Among them is the sleep hygiene program, which has commonly been proven to be effective in regularising sleep-wake patterns (e.g., de Sousa, Araujo & de Azevedo, 2007), improving sleep quality, and reducing daytime sleepiness.

According to the Sleep Disorders Australia, 2006’s fact sheet, sleep hygiene is a term used to describe good sleep habits, that is things you can do to give yourself the best chance of a good refreshing sleep. Most of these things are common sense but in the hustle and bustle of modern life are often neglected. Here are ten "Dos" and "Don'ts" from the fact sheet to help you get a good night's sleep.

1. Do- Go to bed at the same time each day.
2. Do- Get up from bed at the same time each day.
3. Do- Get regular exercise each day
4. Do- Try to spend some daytime outdoors or in natural light.
5. Do- Make the bedroom as restful as possible.
6. Don't- Exercise just before going to bed.
7. Don't- Engage in stimulating activity just before bed. E.g., playing a competitive game, watching exciting program on television or a movie, or having an important family discussion, which stimulates your mind and thoughts.
8. Don't- Drink caffeine containing drinks in the evening.
9. Don't- Go to bed too hungry or too full
10. Don't- Nap in the evening before you go to bed.

It should be noted that many sleep problems are a result of bad habits built up over a period of time. As such, the problems are not easily fixed overnight. Nonetheless, persevere on with good sleep habits and sleep should improve. Different things work for different people. Find out what works for you and stick to it. If, however, you still experience difficulty sleeping despite practicing good sleep habits, please do not hesitate to see your doctor as there may be something else disturbing your sleep.

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Ping Yin Ngu, Psychologist
BSc (Hons), MPsych (Child Clinical Specialisation), MAPS
T. 9639 3875; 0426 905 010; E. ping@counselcc.net.au

** Psychological Consultations may be Bulk-Billed.

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