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Tips for a great nights SLEEP

By The Lucy Rose Clinic

June 10, 2020

Adopt these tips to correct poor sleep patterns! If issues persist, that indicates a deeper imbalance – and that is something we can assist with! Check your sleep progress by using the quiz below.

Have a regular sleep pattern. Consistent bed and rise time is essential to correct poor sleep habits. Aim to wind down no latter than 9:30PM. Be in bed before 10:00PM and aim to be asleep by 10:00. You will be surprised how your body can actually respond to you telling what time it should be asleep – I don’t know how it works, but it does….with some practice.

Keep your bedroom dark. Even though your eyes are closed, light still penetrates the eyelids and stimulates cortisol. Cortisol will suppress melatonin, so we need to tweak this. Make sure your room is totally blacked out. This means having good blockout blinds on the windows that don’t let light stream in the sides, turning off all electronics that have a standby light. If you can’t turn it off, safely cover it or block the light with a solid object.

Neutralise noise. I know this can be a tough one, especially if you live near a busy road or have active neighbours. If you can’t control the environment, consider using earplugs to block the noise. Earplugs are generally safe. However, they do come with a few potential side effects, especially if you use them regularly. Over time, earplugs can push earwax back into your ear, causing a buildup. This can cause several problems, including temporary hearing loss and tinnitus. So evaluate this risk and maybe consider moving to a quieter bedroom if that can be an option.

Wind down. Set yourself a routine to wind down before bed. This may be a warm bath with essential oils, doing some meditation, or listening to a mindfulness app. If reading or watching TV, choose relaxing and positive media, as exciting or dramatic media will create adrenaline and stop melatonin production.

Switch off. Turn off all devices at least 60 minutes before bed. These devices stimulate cortisol, and it takes 60 minutes for that cortisol to reduce and melatonin production to rise enough to send you into a nice, deep sleep.

Sleep Quality Quiz

Find out how your sleep truly rates with this sleep quiz.

Please answer the questions below about your sleep habits over the past 4 weeks. Be as honest as you can.

Rate each answer with the following numeric value, some questions have specific answer/value guidance next to them:

Not at all = 0

Sometimes = 1

Most of the time = 2

All the time = 3

  1. Do you have trouble falling asleep?
  2. Do you have trouble staying awake during the day?
  3. Do you feel unrested and tired first thing in the morning?
  4. Do you feel you don’t get the amount of sleep you needed?
  5. Do you snore when you sleep?
  6. Do you feel drowsy or sleepy during the day?
  7. Do you take naps during the day?
  8. Do you feel that your sleep was not peaceful (e.g. feeling tense, moving restlessly, can’t get comfortable)?
  9. Do you awaken short of breath or with a headache in the morning?
  10. If you awaken in the middle of the night you have trouble falling asleep again?
  11. How long did it usually take you to fall asleep during the past 4 weeks? 0-15 minutes (0) 31-45 minutes (1) 46-60 minutes (2) More than 60 minutes (3)
  12. On average, how many hours did you sleep each night during the past 4 weeks? 8-9 hrs (0) 7.5 – 8 hours (1) 7 – 7.5 hours (2) Less than 7 hours (3)

The higher your score, the more severe your sleep issue is.

Scores of 5 or less – you are getting great, restorative sleep! Keep this up!

Scores between 5 – 20 – your sleep needs some tweaking and will be negatively affecting your health at this point. Try the tips and if the score continues to be in this range, it is time to look into the functional issue a bit deeper.

Scores between 21 – 36 – There is a systemic imbalance with your sleep that really needs some help. Usually the cause will be multi-factorial and some thorough investigation to multiple factors is needed to discover the driving cause applicable to your situation.

Try the sleep hygiene tips, and then test yourself in a week to see if you have had an improvement with your sleep quality.

Feel free to book a FREE 15 appointment and talk to one of my qualified team about how we can help your sleep ASAP..


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