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How to get a good night's sleep



Having a good sleep pattern is key for your physical and mental health. It is so easy to fall into poor habits around sleep hygiene especially during a worldwide pandemic. It is natural to have anxiety around economic concerns, job stability and fear of catching COVID-19 or inadvertently infecting the people around you.


This can have a negative effect on your mood, how your body feels (more pain or tightness) and the foods you choose to eat. But as we adjust to changes in our daily lives, it is important to continue to practice good sleep hygiene.


Tips on maintaining good sleep habits:


  • Stick to a routine: Go to bed and wake up at the same time everyday. Keeping a routine as close to your normal schedule as possible will help you get the hours you need.

  • Stay active: It’s easy to overlook exercise with everything happening in the world, but regular daily activity has numerous important benefits, including for sleep. 

  • Limit caffeine to before midday: The intake of alcohol and caffeine, especially later in the day, can disrupt the quantity and quality of your sleep. 

  • Prepare your body for sleep: In the two hours before bed, dim the lights, put away any screens and prepare your body for rest. Bright light and blue light delays your body preparing itself for a good night's sleep.


Keeping a sleep diary can also help you track what areas you need to work on to achieve a deep and restful sleep. We have created the PRANA Sleep Diary (adapted from the Sleep Foundation's Sleep Diary) to help you get the best night sleep possible. Click here to download the Sleep Diary for free.


DOWNLOAD THE PRANA SLEEP DIARY


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McKenzie Institute Australia guidelines.

Certified McKenzie Clinic

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Partnering with Macquarie University in delivering the NHMRC-funded WalkBack Trial for low back pain 

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(02) 9436 2565

reception@pranaphysio.com.au

Ground Floor, Suite 24/272 Pacific Hwy

Crows Nest NSW 2065

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