Six Sleep-Well Solutions

By Sam Gibbs

We spend one-third of our lives asleep, yet 40 per cent of us wake up feeling as though we could roll over and do it all again. For a smarter, sexier, healthier and happier you, try these tips for achieving the perfect 7 to 8 hours' rest.

1. Rethink your phone

Dr Bengt Arnetz from Wayne State University's School of Medicine in the United States says people who use their mobiles for extended periods before going to bed take longer to fall asleep and sleep less soundly through the night than those who leave their phones alone.

2. Remove the remote

US research from the University of Pennsylvania found that watching TV before bed may only postpone the sleepiness that precludes a good night's rest. Watching the tube in bed is even worse, making it harder to switch off when the TV does, says Dr Greg Roach (PhD) from the Centre for Sleep Research at the University of South Australia.

3. Refresh your room

Set up your bedroom as a sleep haven—a dark, quiet room at a good temperature. "Aim for 21°C," says Roach, "and make sure you have a comfortable mattress and pillows."

Chiropractors recommend you replace your mattress every 5 to 7 years (another reason to sleep more—you'll want to get your money’s worth).

4. Realign your spine

According to the Chiropractors' Association of Australia, 40 per cent of us suffer back, joint, neck and other pain during the night. A typical cause is sleeping on your tummy, which puts pressure on the neck and strains the lower back. Try sleeping on your side or back and sliding a pillow under your knees.

5. Reinvigorate your relationship

A happy marriage means you'll sleep better than those unsatisfied in their relationships, says a study from the University of Pittsburgh in the US.

6. Relax, meditate, drift ...

Forget about housework or exercise before bed—a raised body temperature can stop you from falling asleep, says a University of South Australia study. Create a slow, low-sweat routine before lying down to muster your imaginary sheep. Buy a book of short stories and read just one, or try meditation. A study presented at a recent US sleep conference reported positive results in chronic insomniacs following a regular Kriya Yoga meditation routine. According to the tenets of Kriya Yoga International, "Breath control is self-control. Breath mastery is self-mastery." In other words, focusing on your breath can lead to a good yawn ... and ... the rest.

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