MySleep

Do you struggle with sleep? You’re not alone!

Struggles with sleep are common in the Australian population, with estimates of up to 66% of adults having one sleep-associated issue.

(AIHW, 2021; Adams, Appleton, Taylor, McEvoy & Antic, 2016).

The benefit of sufficient sleep helps several systems in our body maintain regular function. For adults, healthy sleep assists with weight maintenance, cognitive function, workplace performance (Adam et al., 2017), heart and blood vessel health, appetite and hormone regulation, immune system support, and mood.

Issues with sleep hygiene also increase the risk of accidents in the workplace and cost the economy around $51B (2019–2020), in both direct and indirect costs.

(Adams et al. 2017) (Deloitte Access Economics, 2021)

Sleep recommendations

Australian national guidelines recommend sleeping between 7-9 hours per day (adults aged 18-64), and 7-8 hours per day for those over 65 years. Sleeping above or below the recommended levels impacts our health by increasing risk of developing Type 2 diabetes, heart disease, cardiovascular disease, and early mortality.

(Sleep Foundation)

Manageable lifestyle factors affecting Sleep

Elevated stress levels
High caffeine intake
Long naps close to your usual sleep time
Irregular sleep schedule
High alcohol intake
Nicotine intake from smoking
Being overweight
Technology use prior to sleep
Intensive physical activity prior to sleep
High fast food consumption
Artificial lighting prior to sleep
Low activity levels throughout the day
Sustained sitting time throughout the day

Tips for better Sleep

Keep nap times to 20 minutes or less to prevent disruption to circadian rhythms.
Set a clear sleep schedule to ensure getting 7-9 hours each day.
Create a sleep-conducive environment: Dark, quiet, balanced ambient temperature.
Avoid ingesting caffeine or doing vigorous exercise close to sleep time.
Reduce screen time close to sleep time.
Stay active throughout the day.

References

https://www.aihw.gov.au/reports/risk-factors/sleep-problems-as-a-risk-factor/summary

Adams, R., Appleton, S., Taylor, A., McEvoy, D., & Antic, N. (2016). Report to the sleep health foundation 2016 sleep health survey of Australian adults. Adelaide: The Adelaide Institute for Sleep Health & The University of Adelaide.

https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need

Adams, R. J., Appleton, S. L., Taylor, A. W., Gill, T. K., Lang, C., McEvoy, R. D., & Antic, N. A. (2017). Sleep health of Australian adults in 2016: results of the 2016 Sleep Health Foundation national survey. Sleep health, 3(1), 35-42.

Deloitte Access Economics 2021. Rise and try to shine: The social and economic cost of sleep disorders in Australia. Blacktown: Sleep Health Foundation.