How to get a perfect night’s sleep: A doctor reveals her secrets and the bad habit that almost everyone is guilty of

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Wake up well rested after a Good night sleep It can set you up for a productive day.

But if you have trouble falling asleep or hot nights disrupt your sleep, you may want to rethink your bedtime routine.

Australian doctor Dr. Jade M. Murray has offered his best tips for sleeping better, and the bad habit that almost all of us are guilty of.

The expert, who specializes in strategies to improve sleep and general well-being, said that going to bed Hydration plays a crucial role in regulating body temperature, which can promote high-quality sleep.

“Maintaining consistent hydration throughout the day is important to maintain body temperature,” Dr Murray told Daily Mail Australia.

‘Although it is important to avoid drinking large amounts just before bed as this can disrupt your sleep during bathroom breaks.

To obtain a Sleeping better in the heatShe advised you to just go to bed when you are sleepy to avoid getting restless and increasing your body temperature.

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

‘As tempting as it may be when you’re hot and lethargic, it’s also important as it ensures that you don’t minimize your overall sleepiness in bedtime too much, she said.

She suggested sleeping with something light. litter.

‘Allow Good airflow Applying pressure to the skin, but especially to the hands and feet, will help maintain a comfortable body temperature. Dr. Murray saying.

Avoid phones in bed

Before bedtimeShe said you should avoid mindlessly scrolling through your phone (a habit many are guilty of) as this could make it difficult to relax and fall asleep.

‘Disengage from technology before… bed “It’s really important to improve sleep quality, as the light from our devices, as well as the brain excitation caused by engaging with social media, can inhibit our ability to fall asleep easily,” she said.

Dr. Murray he said creating a bedtime Routine that replaces phone time with a ‘relaxing’ activity, such as reading, journaling, or practicing mindfulness immediately before bed “It’s a way to help limit the effect of technology on your sleep.”

Prioritize sleep

Getting a good night’s sleep It can do wonders to improve our mental health.

“Sleep is essential for regulating neurotransmitters such as serotonin and dopamine that stabilize our mood,” he said.

‘Improve your sleep Being consistent and prioritizing enough time for sleep helps ensure emotional stability and reduces symptoms of depression and anxiety.

Embrace mindfulness

If you often have trouble falling asleep, Dr. Murray said to practice mindfulness before bedtime It can help relax your mind and body for a restful night’s sleep.

There are many different forms of mindfulness, so find out which one works best for you to 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 a piece of paper before… bed.

Other ‘mindfulness’ things to do before bed includes taking a warm shower with a “relaxing” scent like lavender or spending a few minutes practicing deep breathing exercises (inhale, exhale).

Consistent sleep schedule

Dr. Murray He said he had a regular relationship bedtime Routine where you go bed and waking up at the same time every day can help you get enough sleep and maintain a healthy immune system.

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

Tracking your sleep

If you find yourself tossing and turning in bed bed or wake up particularly tired, Dr. Murray She said tracking your sleep can help you identify patterns in your sleep behaviors so you can work on improving your sleep.

However, he cautioned everyone against relying too much on sleep tracking.

“This can lead to obsessing over the data, which creates anxiety and further impairs sleep. It’s important to recognize that the data should be viewed more as a pattern of our sleep-wake schedule than as a standard measure of sleep,” she said.

Stay cool in bed

Ecosa has launched a new cooling mattress, called CoolComfort mattress – Just in time for warm spring and summer nights.

This “innovative” mattress is said to be up to 80 percent cooler to the touch, compared to a standard variety.

He new mattress It’s designed to keep you cool, even on the warmest nights.

It features temperature-regulating foams that promise to “quickly wick heat away from the body for a sweat-free sleep” and mesh panels on the sides. mattress to keep air flowing freely.

With its unique combination of cooling materials, unparalleled airflow and ergonomic support, you will enjoy deep, restful sleep all year round.

To purchase the new Ecosa CoolComfort mattress, click here here.