ENTERTAINMENT

Australian doctors and psychologists unveil the recipe for perfect sleep


Top doctors and psychologists have found out that bamboo slabs, bedroom temperatures between 15 and 19 degrees Celsius and the absence of an alarm are the most important ingredients for a perfect sleep.

Three specialists from Australia and New Zealand answered questions about blue lights, bedtime meals, bedroom layouts and which mattresses and pillows offer the best support to help people sleep longer and deeper.

Auckland-based sleep specialist Jane Wrigglesworth, founder of How To Sleep Well, says that being dependent on an alarm in the morning is a sign of poor sleep that can cause serious health problems over time.

Ms. Wrigglesworth told Daily Mail Australia that continually disturbed sleep is linked to indigestion such as irritable bowel syndrome, heartburn, inflammatory bowel disease, ulcers, and even gastrointestinal cancer, and worsening mental illnesses such as depression and anxiety.

To protect body and mind, here is the recipe for a solid eight-hour break.

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According to Auckland's Jane Wrigglesworth, relying on an alarm in the morning to wake up in the morning is a sign of inadequate sleep.

Dr. Bei, Senior Research Fellow at the Healthy Sleep Clinic at Monash University in Melbourne

Dr. Bei, Senior Research Fellow at the Healthy Sleep Clinic at Monash University in Melbourne

How long should I wait between eating and going to bed?

Going to bed early after eating is a surefire way to disrupt and decrease sleep quality, warns Dr. Bei, Senior Research Fellow at Monash University Healthy Sleep Clinic in Melbourne.

Eating just before bedtime takes away the time the body needs to digest food, forcing it to metabolize during sleep and wake you up.

But going to bed hungry has almost the same effect when blood sugar drops and shakes the body, Ms. Wrigglesworth says. Therefore it is important to find the right balance.

"Have dinner as early as possible and if you need a snack afterwards, choose something that has little or no sugar," she said.

"If you come home late from work and have dinner at 9:00 p.m., you should have your biggest meal at lunchtime and a lighter meal in the evening."

Very Well Health recommends eating your last full meal two to three hours before bed and avoiding spicy or flammable foods that trigger heartburn and high-caffeine liquids like coffee, alcohol and carbonated drinks that stimulate the body and the mind Bring full speed.

When should I turn off my phone and TV?

According to Dr. In Bei, telephones, laptops and tablets should be switched off one to two hours before going to bed so that the brain and body have time to relax.

Watching TV from a reasonable distance is less intrusive because it releases a lower concentration of artificial blue light that stimulates the brain and disrupts sleep.

"Handheld devices that are used closer to the eyes have a greater impact on sleep," she said.

If using a phone or laptop is unavoidable until bedtime, Dr. When set the screen brightness to the lowest setting and the blue blocking night shift mode to the highest setting.

She also advises leaving electronic devices outside the bedroom to create a relaxing, soothing environment that is conducive to sleeping.

Sydney psychologist Nancy Sokarno agrees. She says that the quality of our rest largely depends on how we feel when our head hits the pillow. Stress, exercise and food during the day affect our sleep.

"It's best to take a holistic view of sleep and how you can best prepare for a good night's sleep, which we call sleep hygiene," she told Daily Mail Australia.

Dr. Sokarno structures plans for patients to ensure that they exercise, eat healthy food, and turn off screens and social media at least an hour before bedtime to improve the quality of their sleep.

"The key is to make sure that both your mind and body are de-escalated from the day so that you can do anything to train your mind and body while ensuring that you are breastfeeding right before bed." "Get there," she said.

Auckland-based sleep specialist Jane Wrigglesworth

Auckland-based sleep specialist Jane Wrigglesworth

WHAT TEMPERATURE SHOULD MY BEDROOM BE?

While the optimal temperature varies from person to person, the Australian National Sleep Foundation recommends sleeping in a room between 15 and 19 degrees Celsius.

Ms. Wrigglesworth says the cooler the better, because a drop in our body temperature sends signals to the brain that prompt it to release melatonin, commonly known as the "sleep hormone".

It works with the circadian rhythm of the body, which is essentially our internal body clock, to let us know when it's time to sleep, wake up, and eat.

Melatonin plays an important role in our general health and helps regulate body temperature, blood pressure and hormone levels.

What position should I sleep in?

According to Dr. At Bei healthy adults sleep best on the side or on the back. However, due to the underlying health conditions, certain positions are associated with different risks and benefits.

Those suffering from respiratory diseases such as sleep apnea, where breathing stops and starts repeatedly, should avoid sleeping flat on their backs because gravity narrows the airways and makes breathing difficult.

Dr. Bei Bei says that sleeping on one side of the body reduces the risk of stillbirth for pregnant women.

It is best to consult a doctor to determine which position is best for you if you have a chronic health problem.

Setting the bedroom temperature between 15 and 19 degrees Celsius is ideal for sleep because it lowers body temperature and sends signals to the brain to release melatonin, commonly known as the "sleep hormone" (archive picture).

Setting the bedroom temperature between 15 and 19 degrees Celsius is ideal for sleep because it lowers body temperature and sends signals to the brain to release melatonin, commonly known as the "sleep hormone" (archive picture).

WHICH MATTRESS SHOULD I USE?

While it is tempting to choose a mattress based solely on softness and comfort, Ms. Wrigglesworth says we should pay particular attention to the thermal properties that determine how hot or cold your bed will be.

Memory foam mattresses keep warmth better than other mattress types and are therefore a good investment for people who sleep better in warmer temperatures.

Screw and spring mattresses usually have better airflow and tend to be cooler than memory foam models, making them ideal for those who prefer to doze off in the cold.

Soft mattresses affect the curvature of the spine and should be avoided if you have back or neck problems.

Natural sleeping pills to slip into your pillow

If you put a teaspoon of dry rose petals, two drops of lavender oil, a teaspoon of fresh thyme and a sage leaf in a clean handkerchief or a square of muslin and slide them into your pillow, according to Australia, the quality of your sleep will improve. Queen of the clean & # 39; Shannon Lush.

Which pillow should I use?

The choice of pillow depends on your personal preferences, but it's important to invest in one that supports your head, neck, and shoulders, Ms. Wrigglesworth says.

“It may seem obvious, but it is actually a very individual choice. It depends on your height and the position you are sleeping in and whether you have a neck or headache, ”she said.

For people with back or neck problems, Ms. Wrigglesworth recommends memory foam or latex pillows that keep their shape and support the spine.

For those who like to rest on a cool surface, she recommends investing in a wool pillow that removes moisture from the head and regulates the body temperature during sleep.

"Wool pillows are inherently hypoallergenic and resistant to mold and dust mites that can keep you awake in the event of allergies," she said.

WHAT BEDDING SHOULD I USE?

Ms. Wrigglesworth says that "hot sleepers," who often blush or wake up sweating, should try "cooling sheets" made of breathable fibers such as cotton, bamboo, or eucalyptus that remove moisture and warmth from the body.

Linen with a high thread count should be avoided as the dense material keeps heat and insulates.

"It is a myth that the higher the number of threads, the softer the sheet," said Ms. Wrigglesworth.

“A high thread count captures the warmth and warmth of your body, which is great for some, but not when you're always hot. If you're looking for something cooler, lower thread count is best because the airflow is better. & # 39;

Electronic devices that emit blue light such as phones and laptops should be left outside the bedroom (archive picture)

Electronic devices that emit blue light such as phones and laptops should be left outside the bedroom (archive picture)

WHAT SHOULD I HAVE IN MY BEDROOM?

If you are serious about improving your sleep, electronics, tools and jewelry should be kept out of the bedroom, Ms. Wrigglesworth advises.

& # 39; No TVs, no computers, no phones. Keep your room free of clutter – it should be a haven, a place to relax, ”she said.

Dr. Bei agrees and says that anything that could cause an "unexpected noise" or stress, such as a desk, computer, or exercise machine, should be kept outside the bedroom.

“For people with insomnia, it could reduce anxiety if clocks stay away from the night. When you go to sleep, put away anything that could cause falls or injuries, ”she said.

Dr. Bei bei recommends cognitive behavior therapy for everyone who is struggling with insomnia. This is regulated in the Australian Medicare Mental Health Plan.

Sleeping on your side is the best position for uninterrupted rest, specialists say (archive picture)

Sleeping on your side is the best position for uninterrupted rest, specialists say (archive picture)

Which alarm should I use?

Nothing, says Mrs. Wrigglesworth, who says that depending on the wake-up call is a sign that you are not getting enough sleep.

“If you sleep well, you don't need an alarm. You will wake up, of course, ”she said.

For those who cannot do without, Dr. recommends At Bei light-based devices – also known as "wake-up lights" – that simulate the sunrise and move the body in a gentle, natural way.

She also suggests synchronizing alarms with music that creates happy emotions to start the day positively.

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