YMCA Healthy Living Magazine, powered by n4 food and health YMCA SUMMER 2020 | Page 18

THE SLEEP HEALTH FOUNDATION
The Sleep Health Foundation is Australia’s leading advocate for sleep health. The Foundation aims to
improve people’s sleep and their lives by promoting healthy sleep, raising awareness of sleep
disorders and building partnerships with organisations. Free, independent, expert-reviewed fact
sheets on every aspect of sleep are available at www.sleephealthfoundation.org.au
SUMMER SLEEP TIPS
Get the lowdown on sleep during the summer months, from the experts at Australia’s
Sleep Health Foundation.
leep is important not just in summer, but at all times
of the year. The amount and quality of our sleep will
affect our concentration, ability to learn and process
information the next day. Getting enough sleep can even
improve our immune system, reduce risk of chronic disease
and help us deal with anxiety and depression. For these
reasons, sleep can directly affect our mental and physical
health, our work and also our personal relationships.
S
How much sleep do we need?
Different people need different amounts of sleep. Eight and a
quarter hours is the average for adults. Some people can
cope very well with much less and some need much more
every night. The best way to know if you’re getting enough
sleep is how you feel and function during the day.
What happens during sleep?
We used to think that everything shuts down when we sleep. 
But over the last sixty years scientists have discovered that
our brains are very active while we sleep. In fact, some parts
of the brain use more oxygen and glucose while asleep than
when awake.
Sleep routines:
Experts agree that we should try to go to bed at the same
time each night, and get up at roughly the same time each
morning. This is because our bodies have an internal clock,
which works best when it knows what to expect.
In the hour before going to bed, try to institute a relaxing
sleep routine. This may involve reading, meditation, listening
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YMCA HEALTHY LIVING MAGAZINE SUMMER 2020
to a podcast or music, or gentle exercise like stretching. It is
also recommended to turn off all screens (computers,
smartphones) one to two hours prior to bed, and if possible,
not have them in the bedroom.
Tips to improve your quality and quantity of sleep
on those dreaded hot summer nights
} } Research has found the ideal sleeping temperature is
around 17-19°C. If this level can’t be provided, then it
helps to have air flowing and as much exposed skin as
possible. Good ventilation with an open window or a fan
can also help.
} } Cotton is the best fabric both for pyjamas and sheets –
avoid synthetic materials.
} } Have a cool shower before you go to bed, and if you are
wakeful in the night and feel you can’t fall asleep again,
have another cool shower.
} } It usually takes longer to fall asleep when you are hot, so
don’t go to bed too early. In fact don’t go to bed until you
actually feel quite sleepy.
} } Drink plenty of water during the day, especially if you have
been out in the heat, and have a water bottle near your
bed on hot night.
} } Avoid caffeine and other stimulants later in the day, and
limit alcohol consumption – which is known to cause
dehydration and affect sleep quality.
This information was compiled from the experts at
sleephealthfoundation.org.au – head to their website for
detailed advice, troubleshooting and fact sheets about all
aspects of sleep.