INFORMATION HANDOUT
HOW TO CATCH UP
ON LOST SLEEP
Insufficient and poor-quality sleep can have wide-ranging negative impacts on
everything from health to productivity. Sleep coach Cheryl Fingleson shares some
simple tips to get a better night’s sleep.
he health costs that arise from sleep deprivation include
over $1 billion spent treating conditions associated with
sleep deprivation. Accidents result in the loss of a further
$2.48 billion, and economic inefficiency costs $1.56 billion. A study
by Australian researchers estimated that decreased productivity due
to sleep deprivation resulted in the economy taking a hit of more than
$12 billion annually.
It is vital that we learn to manage our sleep debt. The following
practices can help you consistently achieve a better night’s sleep –
and a better day’s performance.
T
5 steps to catch up on sleep
1. Go to bed when you are tired
It may sound obvious, but so many people don’t do it. Start your
bedtime routine earlier than usual and as soon as you feel tired, go
to bed.
2. Establish a routine and environment that promote sleep
Don’t wait until your eyes are sliding shut on the couch! Set a firm
bed time, and stick to it. Disconnect all screens and devices, sleep in
a dark, well-ventilated room and use natural linens. Drink a glass of
water before bed and another when you wake up.
3. Be patient
Don’t expect to get ten hours sleep on the first night, or to make up
for a huge sleep debt in one lazy weekend. Be patient. It may take
your body two weeks to make up for one week of late nights.
4. Bank it up
Sleep as much as you can, even after you’ve recovered your sleep
debt. Those increments of sleep will continue to benefit you as you
pursue your wellness goals. Over time, you will find it easier to cope
with future sleep debts when they occur if you have a decent bank of
sleep to draw from.
FITNESSNETWORK.COM.AU
5. Treat sleep like a doctor
Sleep has at least as much benefit as diet and exercise. Respect
it and treat it as an important part of your health regimen. Protect
your bedtimes and sleep routines like you would any doctors’
appointment.
Cheryl Fingleson
‘Cheryl the Sleep Coach’ works with families across a
range of areas, including settling and sleep techniques,
establishing a good routine, discipline in the home,
transition from cot to bed, potty training, safe co-sleeping,
and identifying signs of postpartum depression.