Most Australians do not get the right amount of sleep. Lack of sleep can affect one’s ability to perform everyday activities and decrease their quality of life. An average adult is supposed to sleep at least seven hours a day. The quality of sleep is as essential as the quantity of sleep. A night of good sleep can be interrupted because of noise, an unsuitable environment, breathing difficulties, or even an uncomfortable bed. To enhance the quality of sleep, one can move to a quieter neighbourhood. Replacing the Manchester (shop language for bed linen in Australia) can be another solution.

Sleep deprivation can lead to fatigue, lack of focus, and mood swings. In the long run, it may weaken the immune system, affect body weight, cause fluctuations in hormone levels and affect the neurological system. Fertility and sex drive are also affected by sleeplessness. People prone to depression, anxiety, psychosis, and strokes often suffer from lack of sleep. Typically, mothers blame the use of electronic devices for sleep deprivation. Night shifts, overworking, depression, sleep apnea, or chronic pain also disrupt the sleeping pattern.

To improve the quality of sleep, one can seek professional counselling and medications. There are even sleep therapists who cater to complicated sleep problems. However, most people only need simple changes to sleep better. Here are some basic lifestyle adjustments that can help with sleep deprivation:

1. The Bed:

There are a lot of things besides the buck to consider when buying a mattress or bed linen. The cotton for bedding was shipped in from the mills in Manchester during the early days. That is why bed linen in Australia is called Manchester. Cotton is a natural fibre suitable for the intense summers in Australia, while synthetic fibres are smooth, attractive, and lightweight. Flat sheets or fitted sheets depend on personal preferences. The pillow heavily influences the quality of sleep and can even be the cause of headaches and nausea. The thread count is considered an indicator of its quality. However, the theory is a fluke as the standard thread count in hospitality is around 130. The softness of the fabric depends on the composition and finish of the material of the bed linen.

2. Relaxation techniques:

Anxiety is a leading cause of sleep deprivation. Although medications and counselling are required for severe anxiety cases, most people find solace through simple techniques. Relaxation could be in the structure of meditation, yoga, tai chi, acupressure, massage, breathing exercises, mindfulness training, audio, or sleep apps. Getting off of electronic devices an hour before sleeping and keeping them away helps relax the nerves. Reading a funny, light-hearted novel can set the mood for sleeping.

3. Exercise:

The opposite of relaxation is exercise. Exercise throughout the day is more advisable. Vigorous exercise leads to quick and deep sleep. But, light exercise such as walking or aerobics can also improve the quality of sleep. The act of exercising should not be occasional, but a habit that is followed every day.

4. Diet:

College students are familiar with how coffee affects their sleeping patterns. Nicotine and alcohol also have similar effects, so it is best to avoid them before bedtime. Light meals are preferable at night to easily digest the food and dose off as quickly as possible. Liquid intake before sleeping should be limited.