Are you sleepy during the day, have more negative thoughts in the morning, and feel irritable overall? you are not alone. These are the most prevalent side effects reported by participants in ResMed’s 2024 Sleep Survey, which polled 36,000 respondents across 17 countries, including Australia.
If “misery loves company” rings true for you, then we have good — if rather sad — news: the survey found that 45% of Australians who participated say they experience three or fewer nights of good sleep each week. Almost a quarter of the Aussies polled (23%) also said it was unusual for them to stay asleep without being woken up, which of course contributes to poor quality sleep and a feeling of tiredness, regardless of how many hours one sleeps.
But that’s not all. There is also a gender gap when it comes to sleep quality, due to menopausal and perimenopausal symptoms in women. A significant 39% of the 18,389 women surveyed across all 17 countries included in the study are experiencing one of these stages, and 75% of the ones in Australia suffer from broken sleep and almost half of them (48%) have night sweats or hot flushes, leading to less restful sleep.
Sleep tends to be the first habit to be sacrificed when we need to prioritise other things in life, be they work, family or even our social life, but this may be a mistake. Along with a balanced diet and regular exercise, sleep is one of the pillars of health, and a consistent good night’s rest can help improve concentration and productivity, and increase positive feelings.
If you tend to be a bad sleeper, don’t fret — literally, anxiety only makes things worse, as 42% of responders reported — because there are things you can do to improve your sleep quality, such as:
- Having a consistent sleep schedule, which need not align with everyone else’s, but rather what feels right for you, if your waking schedule allows it.
- Allow yourself a short digital detox of at least half an hour before bed.
- This might go without saying, but limit your caffeine intake in the evenings.
- Reduce long naps during the day.
- Optimise your bedroom environment, keeping it a comfortable, calming space.
- Avoid heavy meals late in the day.
Sleep is complex and even following all these tips, you may still have trouble, so it’s also important to rule out sleep disorders like apnoea.
Sweet dreams!