How to get the perfect night’s sleep: Doctor spills her secrets – and the bad habit almost everyone is guilty of

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Wake up well rested after a good night’s sleep can prepare you for a productive day.

But if you have trouble falling asleep or if warm nights disrupt your sleep, you might want to reconsider your bedtime routine.

Australian doctor Dr. Jade M Murray has shared her top tips for sleeping better – and the bad habit that almost everyone is guilty of.

The expert, who specializes in strategies to improve sleep and overall well-being, said it’s wise to bed Being hydrated plays a crucial role in regulating body temperature, which can support a good night’s sleep.

“It is important to drink enough fluids throughout the day to maintain your body temperature,” Dr Murray told Daily Mail Australia.

‘While it is important to avoid drinking large amounts right before breakfast, bed because this can disturb your sleep, as you will not be able to go to the toilet.’

To a sleep better in the heatshe advised you to go alone bed when you feel sleepy, to prevent you from becoming restless and your body temperature from rising.

The sleep and circadian medicine expert from Monash University’s School of Psychological Sciences says it’s best to avoid daytime naps, especially during the warmer months.

‘As tempting as it may be when you’re feeling hot and lethargic, it’s also important because it ensures you’re not minimizing your overall sleepiness. bedtime “Too much,” she said.

She suggested sleeping with a lightweight mattress bedding.

‘Allow good airflow on your skin, but especially on your hands and feet, will help maintain a comfortable body temperature,’ Doctor Murray said.

Avoid phones in bed

For bedtimeShe said you should avoid mindlessly scrolling on your phone — a habit many are guilty of — as it can make it harder to relax and fall asleep.

‘Getting rid of technology before bed “It’s really important to improve the quality of your sleep because the light from devices and the brain activity caused by social media use can make it harder to fall asleep,” she said.

Doctor Murray said that creating a bedtime routine where the time you spend on the phone is replaced with a “relaxing” activity such as reading, journaling, or practicing mindfulness just before work. bed is ‘a way to limit the impact of technology on your sleep’.

Prioritize sleep

Getting a good night’s sleep can do wonders for improving our mental health.

“Sleep is essential for the regulation of neurotransmitters like serotonin and dopamine, which stabilize our mood,” she said.

‘Improve your sleep Being consistent and spending enough time on sleep will help maintain emotional stability and reduce symptoms of depression and anxiety.’

Embrace mindfulness

If you often have trouble falling asleep, Doctor Murray said I practiced mindfulness before bedtime can help relax your mind and body so you can get a good night’s sleep.

There are many different forms of mindfulness. Find out which one suits you best, so you can get the most out of it.

If you find that your worries keep you up at night, try writing down your thoughts in a journal or on paper before you go to sleep. bed.

Other ‘mindfulness’ things you can do before you bed For example, take a warm shower with a relaxing scent, such as lavender, or spend a few moments doing deep breathing exercises (inhale, exhale).

Consistent sleep schedule

Doctor Murray said he was a regular bedtime routine where you go bed and waking up at the same time every day can help ensure you get enough sleep and maintain a healthy immune system.

“Sleep plays an important role in the production of specialized cells and proteins that our immune system needs to effectively fight infections,” she said.

Track your sleep

If you find yourself tossing and turning in bed or wake up very tired, Doctor Murray said that tracking your sleep can help you identify patterns in your sleep behavior so you can work on improving your sleep.

However, she warned everyone not to become “too reliant” on tracking their sleep.

“This can lead to obsession with the data, which creates anxiety and further deteriorates sleep. It is important to recognize that the data should be viewed more as a pattern of your sleep-wake schedule than as a gold standard for sleep,” she said.

Stay cool in bed

Ecosa has launched a new cooling mattress – called the CoolComfort Mattress – just in time for the warm nights of spring and summer.

This groundbreaking mattress is said to feel up to 80 percent cooler than a standard mattress.

The new mattress is designed to keep you cool, even on the warmest nights.

It features temperature-regulating foams that claim to ‘quickly draw heat away from your body for a sweat-free sleep’ and mesh panels on the sides of the mattress to allow the air to flow freely.

Enjoy deep, restful sleep all year round thanks to the unique combination of cooling materials, unparalleled airflow and ergonomic support.

To buy the new CoolComfort mattress from Ecosa, click on here.