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title*The insomniac's guide to daytime

subject date11-03-2022

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caption156womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau WORDS NAOMI JAUL PHOTOGRAPHY GETTY IMAGES Because falling asleep on the job (any job) just isn’t an option of people would be willing to give up a bonus or a raise at work to sleep better at night . CAN YOU BE LI EVE OV E R 32% The in somniac’s D AY T I M E GUIDE TO FI1213_ Relax Fit_ InsomniaP156 - 156 2013-10-24T16:04:17+11:00

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title*The insomniac's guide to daytime

subject date11-03-2022

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captionwomensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 157 WORDS NAOMI JAUL PHOTOGRAPHY GETTY IMAGES Relax t IF THERE AREN’T ENOUGH sheep in this world to cure your serious lack of shut-eye, it could be time for a day-tervention. According to sleep experts, it’s what happens before dark that matters when it comes to getting a good night’s rest. “The things you do during the day can prevent you from sleeping during the time you have in bed,” says sleep physician Dr Maree Barnes (sleephealthfoundation.org.au). The good news? Make the right choices now and you’ll feel better tomorrow. 7am: Let in the light We know: the last thing you want to see is that blinding sunshine after a bad sleep. But it’s an excellent way to set yourself up for a better run the next night. Seeing sunlight in the morning, and plenty of it, triggers a chemical reaction in your brain that wakes you up, regulates the release of the sleep-hormone melatonin and helps your internal clock sync up with nature’s cues to wake up and fall asleep. 7.30am: Make your bed No, this isn’t just an annoying request from your mother – America’s National Sleep Foundation found that people who make their bed every morning are 19 per cent more likely to report a better night’s sleep. Plus, making your bed all tidy should help keep you out of it, too: research shows that using your bed for sleep and sex only (and not as a desk or couch) helps improve your rest. Hospital corners optional. 1pm: Work it out A recent study found that 150 minutes of moderate to vigorous exercise a week improves sleep quality by a whopping 65 per cent. To break it down, that’s only one 30-minute workout, fi ve days a week. “Being moderately active is one of the best strategies for fatigue,” explains Dr Colleen Carney, author of Goodnight Mind (New Harbinger, $22.95). “When people are tired, they feel compelled to do little, but inactivity breeds fatigue.” 6pm: Set a worry time If you fi nd you