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Dr. Gerard Kennedy |
| Dr. Gerard Kennedy is a psychologist and hypnotherapist with a wide range of experience in the diagnosis and treatment of sleep disorders, in particular insomnia. He is employed as a senior psychologist at the Austin & Repatriation and Monash Medical Centres in Australia, and as a senior lecturer in psychology at Victoria University.
Dr. Kennedy has developed techniques to assist patients to comply with treatments for sleep disorders, such as sleep apnoea, and behavioural treatments for parasomnias, such as nightmares and sleep terrors. He has also given more than 100 talks at seminars and conferences in Australia and overseas and has published more than 70 papers in the areas of sleep and psychology.
Dr. Kennedy’s qualifications include a BBSc (Hons), PhD, Dip Clin Hypn, Grad Dip Mntl Hlth Sci (Clin Hypn). He is a member of numerous professional societies including the Australasian Sleep Association and Narcolepsy and Overwhelming Daytime Sleep Society. |
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10 tips for a better night’s sleep
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As a psychologist who specializes in sleep disorders, the most common questions I am asked by patients are, “How much sleep is normal?” and “How can I get a better night’s rest?” Thomas Edison claimed he only slept five hours per night, Albert Einstein said he needed at least 10 hours per night, and Winston Churchill took naps throughout the day, so what about us regular folk?
Sleep is essential for our daily survival, which is why we spend about one-third of our lives doing it. The average adult needs six to nine hours per night. Any less than that and we may find ourselves suffering from the telltale symptoms of sleep deprivation, namely impaired daytime alertness and performance, fatigue, or even worse. Sleeping for an extra hour or more each night can make all the difference.
The critical functions of sleep include:
- Restoration and healing of our body, including our immune system and metabolism
- Growth of our brain and other developing organs
- Strengthening of our memory and higher-level cognitive functions such as decision making and reasoning
However, sleep does not come easily to all of us. Simple things such as relaxing for an hour before bedtime and starting a bedtime routine or jumping into a bed that is comfortable and sufficiently firm enough to give good support throughout the night, can make a huge difference to whether we toss and turn until the cock crows or sleep fitfully and wake up fully refreshed.
If you are having trouble sleeping six to nine restful hours per night – either because you are having trouble falling asleep or trouble staying asleep – I recommend that you check out my top 10 tips for a better night’s sleep:
1. Regularize your sleep and wake schedule
Some sleep programs suggest going to bed only when tired, but this may result in poor sleep scheduling. Instead, go to bed at around the same time each night regardless of whether you are tired and get up around the same time each morning regardless of whether you are tired. Do not oversleep - this includes weekends! After a few weeks of sticking to this schedule, most of you will achieve a comfortable sleep pattern.
2. Control the time you spend in bed and do not oversleep
Allow enough time in bed to get the amount of sleep/rest you need. This is best judged on when you were sleeping well in the past. On the flip side, do not stay in bed too long as it fragments sleep into shorter periods that are less satisfactory than longer consolidated periods. Even if you sleep poorly it’s important to get up at the regular time the next morning, because sleeping in late may delay the onset of sleep the following night.
3. Avoid daytime naps
Avoid napping if it disrupts night-time sleep. Especially after a big lunch or during Sunday sports on the TV, it’s tempting to sneak in a little nanna nap. Of course, disregard this point if you are very young, elderly or ill, as the extra sleep will play a restorative function. But if you are already having trouble sleeping at night, then do your best to stay awake throughout the day so you are well and truly tired when it comes time to officially hit the sack.
4. Relax before bedtime and start a bedtime ritual
Relax for about one hour before bedtime. Engage in passive activities like reading, listening to music, watching television or talking to family members. Formal relaxation or meditation exercises are also useful. Avoid activities that cause physical and/or psychological arousal.
Also establish some bedtime rituals as they serve as reminders that it is time to sleep and help you get into the mindset for sleep. Examples of bedtime rituals include brushing your teeth, turning the bed down, setting the alarm clock, checking on your kids, or laying out your clothes for the next day.
5. Relax in bed or try reading
If you are unable to fall asleep initially or after waking in the middle of the night, try to remain in bed and relax. Practice progressive muscular relaxation in bed or use pleasant distracting thoughts. If you begin to feel tense, get up and go into another room and engage in some passive activity for a short time (e.g. read the local newspaper for 10-30 minutes). Then return to bed as if you were starting the night again.
Above all, stop thinking/planning/worrying while you are trying to fall asleep. These overly active mind processes will only hamper your best attempts to fall into a blissful slumber.
6. Do some daily exercise and see your doctor about any health problems
Walking is a good form of exercise and exercising in the daylight also helps reset your internal “circadian clock”. Avoid strenuous physical exercise too late in the evening because your body will need time to wind down before it can fall asleep properly. If you are prevented from sleeping or awakened by symptoms such as coughing, toothache or other pain, consult your doctor as soon as possible.
7. Stop worrying about sleep and do not label yourself an insomniac
If you have had a problem with sleep for some time, worrying about it a great deal or labeling yourself an insomniac will not help overcome the problem. Distract yourself with pleasant thoughts, use a progressive muscular relaxation tape, or use positive affirmations to replace negative self-statements about sleep.
For example, tell yourself that “resting in bed is good” rather than “it’s terrible that I can’t sleep”. An important component of sleep is rest and it is better to rest comfortably in a relaxed manner if unable to sleep than to toss and turn with anxiety. Importantly, do not watch the clock while in bed as this can make you even more anxious about sleep.
8. Make your bedroom a place of rest and sleep
While in bed, do not watch television, listen to the radio, indulge in late night snacks, drink or smoke. If you are bothered by external noise such as dogs barking, late night traffic or inconsiderate neighbours, try soundproofing, noise screens or earplugs. Noise is more disruptive to those sleeping on daytime schedules, so if you are a shift worker such as a nurse or truck driver, make sure you enforce a peaceful sleep environment.
9. The bed and pillows
We spend a third of our lives sleeping, so the benefits of having a comfortable bed that is sufficiently firm enough to give good support throughout the night cannot be underestimated. Also consider your bedding. Pillows that are too soft, saggy, high or fluffy can cause unnecessary neck and back pain and long-term spinal problems. Doonas that are too efficient can lead to overheating.
10. Drink a glass of milk
I generally don’t recommend drinking anything before going to bed, as you don’t want to risk being woken up by a full bladder. However, if you are still experiencing trouble sleeping, it doesn’t hurt to try drinking a glass of milk before you turn in for the night. As well as being packed with calcium, milk is a natural source of tryptophan, an amino acid that is helpful in inducing sleep.
For more information, visit http://www.sleep.net.au/about medident.html |
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