NORTH EAST
SUMMER | 2019
COOL TASTING TREATS
SECRETS TO A GOOD SLEEP
GET OUT & ACTIVE
Page 2 - Health and Wellbeing Summer 2019
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Blessed relief you can make at home WHEN you're looking for a tasty, healthy and cooling treat during the heat of summer, you can't go past a homemade icy pole (or popsicle). You can make them from fruit and there are no dyes, refined sugar, or any “extra” ingredients. They’re a snack you can feel great about enjoying any time of day They’re also easy to make. It’s really just as easy as blending up two batches of smoothie and alternating them in your icy pole mould. It’s an easy one for kids to help with, and they’re naturally sweetened (only one tablespoon of honey or agave for 10 icy poles – and that’s if you choose to add it). Icy pole moulds are available at most major department stores and, like everything, there's a massive range online. You can also use paper cups. If you use paper cups, freeze the icy poles about 30 minutes, then insert the icy pole sticks. (The sticks will shift less this way.) How to get the perfect swirl: Simply going slow and adding a spoonful or small drizzle at a time gives you great layers. It’s okay if they’re not all perfectly equal or look identical. That’s part of the magic. Sweetness: Depending on your fruit and your own preferences, you may want to add a little drizzle of honey or agave. Let your tastebuds be your guide. Fresh vs. Frozen: You can make these with fresh or frozen fruit (or a combination). Your proportions will be the same. If you’re using frozen fruit, you’ll want to let it thaw slightly so it blends easier. Otherwise, you’ll need slightly more liquid to blend frozen fruit than fresh. How to store them: After they’re totally frozen solid, re-
move them from the mould and put them into a zip-top freezer bag. Popsicles will keep 2-3 weeks, though it's doubtful they’ll last that long without being eaten. Other combinations that work well include orange, mango and coconut; peach, strawberry and yoghurt, blackberry and lemon, and mint leaves and watermelon. For more recipes and good advice visit onelovelylife.com. FOR THE PINEAPPLE LAYER: 1 1/2 cups cubed pineapple 1 cup diced mango 1/2–3/4 cup coconut milk (I prefer full-fat canned) FOR THE STRAWBERRY SWIRL: 2 1/2 cups strawberries 1/4 cup orange juice 1 Tbsp honey or agave (optional–only as needed) Instructions MAKE THE PINEAPPLE LAYER: Place ingredients in a blender and puree until completely smooth. Add additional coconut milk as needed. Transfer pineapple coconut mixture to a liquid measuring cup or a small pitcher while you make the strawberry layer. MAKE THE STRAWBERRY SWIRL: Place ingredients in a blender and puree until completely smooth. TO ASSEMBLE: Alternate scoops of pineapple and strawberry smoothies into icy pole moulds. Insert icy pole sticks and freeze until completely solid, typically for at least three hours.
NATURALLY COOL: Homemade icy poles are a refreshing and healthy snack over summer.
Suffering from Aching legs? Leg cramps? Unsightly veins? Dr Peter Chu, vascular surgeon, is dedicated to providing effective and prompt treatment of circulatory and venous conditions to the Northeast region of Victoria. He has recently established The Melbourne Vascular Surgery & Vein Clinic, and can now, in conjunction with Melbourne Vascular Imaging, bring the latest minimally invasive or "walkin walk-out" treatment strategies for varicose veins, spider veins and other venous disorders to the Northeast region.
Patients who suffer from VXSHUÀFLDOYHQRXVGLVHDVH may present syptoms of: 9DULFRVHYHLQV 6ZROOHQOLPEV BEFORE
AFTER
SUPERFICIAL VENOUS REFLUX DISEASE IS PROGRESSIVE. SYMPTOMS CAN WORSEN OVER TIME IF LEFT UNTREATED.
Albury: The Gardens Medical Centre - 470 Wodonga Place, Albury NSW 2640 Wangaratta: Wangaratta Cardiology & Respiratory Centre 29 Clark Street, Wangaratta VIC 3767 Echuca: Echuca Consulting Suites 25 Francis Street, Echuca VIC 3564.
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Health and Wellbeing Summer 2019 - Page 3
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Give yourself the gift of good health this Christmas By CHRISTOS MILIANKOS, NATUROPATH HELLO, and happy holidays to you. With Christmas Day fast approaching and it seems like it’s a deadline that everything has to get done by, which means that it can initiate some stress in us, while waiting at the supermarket queues, or trying to ďŹ nd a car parking space to do that ‘one extra job on our list’. Take some time to relax, to do some deep breathing, maybe some yoga or go for a walk/run - all these things will help you cope if you’re feeling stressed at all. Often during this time of year we sometimes eat and drink to excess, yes even me. So the best advice is if you do this on Christmas Day, you don’t need to keep up that pace on Boxing Day or all the way to New Year’s Eve - best to go back to the diet that your body feels best on - here are some more tips to make this a really fun and healthy season. There are many steps we can take to enjoy the festive season without overloading our digestive system: t 5BLF UIF KVJDF PG IBMG B MFNPO JO XBUFS ďŹ rst thing in the morning to stimulate your liver.
t"EEMFNPOKVJDFUPZPVSXBUFSUPJNQSPWF its absorption. t 6TF BQQMF DJEFS WJOFHBS JO TBMBE ESFTT ings or simply add to a little water and drink. This will help your body break down fats. t %SJOL QMFOUZPGXBUFSoBUMFBTUMJUSFT a day. This helps to ush your system and remove toxins Reduce serving sizes. There are so many treats, don’t get caught up in having regular sized serves if you want to try them all. Move after your Christmas meal - go for a walk, play cricket or some other fun activity. It will help your digestion. t)FSCBMUFBTTVDIBTQFQQFSNJOUBOEMJR uorice taken after a meal will aid digestion. t ,OPX XIFO JUT PWFS 4P FBTJMZ XF DBO get carried away and keep the festive food habits going throughout summer. Plan ahead and choose a day to get back to sensible eating. "GUFS $ISJTUNBT JT B HSFBU UJNF UP EFUPY your body, take care of yourself and lose the extra kilos you have gained through the year. Is 2020 going to be a year of improved vitality for you? For assistance with weight loss, detoxing, digestive health or to improve your vitality DBMM$ISJTUPTPO
TAKE FIVE: Help take the stress out of the festive season by setting aside time to look after your mind and body.
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Page 4 - Health and Wellbeing Summer 2019
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Why do hearing aids cost so much? THERE can be substantial costs involved when it comes time to get new hearing aids. Diana Bienvenu from Wangaratta Audiology said the government’s Hearing Services Program provides good-quality base-grade hearing aids which are fully subsidised for pensioners and eligible DVA clients. "Most people should be able to hear reasonably well in quiet places with any wellfitted hearing aid of any price – this is about programming the hearing aids correctly in the clinic as well as choice of the right connection of the hearing aid into your ear canal," Ms Bienvenu said. "Price is not about a difference in durability of the hearing aid. Durability has improved considerably over the past few decades. "The suggested outer case is dictated by the shape of your hearing loss and your ear anatomy and does not necessarily affect the price of the hearing aid." So why are such big prices mentioned for hearing aids? "The hearing aids you see advertised today took years of research and development to create," Ms Bienvenu said. "The manufacturers put a lot of time and effort into developing all sorts of things like new computer chips and the software that processes sound in a variety of ways, new hous-
ing for the hearing aid including reduction of moisture and dust penetration, battery life and even the aesthetics of the product (size, colour, shape). "Rechargeable batteries which provide benefits for people with dexterity problems and Bluetooth connectivity with mobile phones have become available. "There are always different levels of technology possible within the hearing aids, as with nearly all other manufactured products on the market. "The benefits offered by more expensive hearing aids are not necessarily noticed when you are in quiet listening places – benefits are more applicable to people who are frequently in challenging listening environments (with more background noise). "Be sure you know what you are getting for your money when you make a decision to get hearing aids – free trial with new aids prior to purchase, availability of a loaner hearing aid if yours needs servicing by the manufacturer, ready access to assistance for any problems which could arise, and discussion about hearing strategies to assist you to get the message in a variety of listening environments." Call Wangaratta Audiology on 03 5722 4433 if you would like to learn more about your options for hearing aids.
CHECK BEFORE YOU BUY: Be sure you know what you are getting for your money when you are looking at purchasing a hearing aid.
Be organised and get your hearing aid serviced Everyone deserves to communicate Ask our audiologists at Wangaratta’s premier audiology clinic
angaratta udiology
9am - 5pm Monday - Friday 82 Docker St, Wangaratta Phone: 03 5722 4433 www.wangarattahearing.com.au j/31d54617-v4/49-19
Health and Wellbeing Summer 2019 - Page 5
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Aim for a summer of wellbeing YOU might be surprised to learn that summer can be a tough time to stay on track with wellbeing goals. For some, it may feel too muggy to keep up a running routine; for others, a family vacation can disrupt a daily meditation practice. New Year’s resolutions that seemed so urgent in January may feel like a distant memory. It’s okay if you get off track when the summer months hit: this point in the year is the perfect time to reassess your goals and ďŹ nd balance again. But ďŹ rst, let’s get one thing straight. When we talk about summer wellbeing, we’re not talking about craving a “beach bodyâ€?—instead, we focus on a happy body and mind. In general, this means paying attention to ďŹ ve things: what you eat, how you move your body, how much you sleep, how you relate to others, and how you deal with stress. Explore new foods Expand your palate by trying new recipes that include seasonal foods you can’t get yearround. You can visit local farmers’ markets for fresh ingredients, or harvest your own veggies at home. Take advantage of the long sunny evenings while they're here and grill healthy options outside. Exercise outdoors If the weather is pleasant and you have the
BEST TIP: After mowing the lawn ditch the electronic blowers and go back to the broom. It is not only good exercise and better for the environment, it improves relations with your neighbours as well.
ability to get outside, do it. If you’re tired of going for a jog, think outside the box of a traditional workout. Mowing the lawn with a push mower, gardening, or swimming at a local pool are all great ways to move your body while soaking up some sunshine.
Get better rest Long, sunny days may mean you stay up later than usual, and hot, sticky weather can also prevent you from falling into a deep slumber. Make your bedroom summer-friendly by keeping it cool (experts recommend about 20 de-
grees), hanging light-blocking curtains, and relaxing before bed by putting away your phone and reading a few pages of a new novel. Catch up with loved ones This summer, double your wellbeing by spending time with the people you care about while doing nature-based activities you can't do during colder months, such as visiting a beach or eating dinner outside. Funnel your energy toward staying connected even when your schedules don't match up—if you go out of town, send handwritten postcards to let friends know you are thinking of them. Ease stress with mindfulness Even if you go on vacation to a tropical destination, even if you plan on summer to be completely relaxing, there will undoubtedly be situations that cause stress. But that’s not a problem. Rather than putting an expectation on the season to bring a sense of calm, cultivate it yourself. Being in nature is one of the best ways to unwind from stress. Take a few minutes each day—maybe right when you wake up in the morning—to step outside and simply enjoy the outdoors as a child would. Drop thoughts of any plans for the day and simply notice the natural beauty of the early morning sun, feel the breeze on your skin, or hear the birds in the trees.
HCF members with dental extras are covered for two check ups, cleans, x-rays and mouthguards per year with no out of pocket expense.
t$04.&5*$(&/&3"-%&/5*453:t8*4%0.5&&5) t5&&5)8)*5&/*/(t035)0%0/5*$4*/7*4"-*(/t.065)(6"3%4 t%&/5"-*.1-"/54t"/5*83*/,-&*/+&$5*0/4"/%%&3."-'*--&3 t-"4&3%&/5*453:t-"4&3"&45)&5*$53&"5.&/54 Call now for your appointment
Ph (03)5721 3763 36A&36B REID ST WANGARATTA
/wangaratta.dental.clinic
www.wangarattadental.com info@wangarattadental.com
Follow us on Instagram @wangaratta.dental.clinic
v/31d54873-v4/49-19
DR VEI NEE PHOON B.D.Sc (Melb)
or book online at our website or Facebook page
12 ways to avoid excess
Be SMART over the silly season
8
During the festive season there are more parties, family gatherings, work functions and barbeques. While it's a great time of year, it can also be a time of excess, especially when it comes to alcohol. Perhaps this is where the term the ‘Silly season’ has come from? Now is the time to think about how to minimise the risks associated with excess drinking, for your own sake and that of your family and friends. Consider the following:
Look out for your family and friends.
9 Be aware of the risk of drink spiking-don’t leave a drink unattended.
10
1
If you are driving to the party, carpool with a few friends and decide who will be the designated driver at the start of the night.
Plan activities that don't involve alcohol. Even responsible alcohol-use
SMART RECOVERY PROGRAM: Gateway Health facilitator Deoki Dhakal
can send the message that alcohol is a necessary part of everyday life. Be an example to others that alcohol doesn't have to be part of every
11
social situation to have a good time.
3
2
Keep count of your standard drinks by pouring your own drinks.
Remember that many drink serving sizes are often more than one
Remember that no more than 2 standard drinks on any day reduces
standard drink which means your Blood Alcohol Content (BAC) may be
your risk of harm from alcohol-related disease or injury over a lifetime.
SMART (Self-Management and Recovery Training) Recovery
Plan some alcohol-free days – grab a juice, mineral water or iced tea
is a free group program for people wanting help with any problematic
instead.
behaviours, including addiction to drugs, alcohol, cigarettes, gambling,
12
rising more quickly than you think. Check the label on the drink container
food, shopping and internet. Guided by trained facilitators, anyone can come along to help themselves and others using a variety of therapy and motivational tools and techniques. No referral is needed; simply turn up
4
for standard drink information.
Avoid drinking on an empty stomach. Eat before, and while, you are
Set yourself some goals. New Year's is a great time to think about cutting down the amount of alcohol that you consume to stay within the recommended drinking guidelines.
to Gateway Health, 45-47 Mackay Street Wangaratta on Friday at 11am, or contact Gateway Health on 03 57232000 for more information.
drinking.
5 Alternate alcoholic drinks with non-alcoholic drinks but avoid combining
Not everyone chooses to drink alcohol. But if you’re a healthy adult and you do drink, health experts recommend: t
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alcohol with energy drinks. Drink plenty of water to stay hydrated.
6 Drink slowly and try drinks with lower alcohol content.
7 Think about how much money you're prepared to spend on alcohol and
that occasion t
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For people under the age of 18, health experts recommend: t
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stick to a budget. This feature was prepared by Gateway Health’s Early Intervention Chronic Disease program. Gateway Health is a Not-For-ProďŹ t Company limited by guarantee and a registered Community Health Service under the Health Services Act 1988 (Vic). Gateway Health focuses on the provision of primary health and welfare services to people at highest risk of poor health outcomes. v/21d12847-v15/49-19
Page 8 - Health and Wellbeing Summer 2019
nemedia.com.au advertisement
THE GAME CO.
ىJX«n³!ىRX0àXzJىx ÁXàÁXzJى0x¨ á0«XzJى The Game Co combines our passion for building strong, resilient girls with spor t , through clinics, workshops and mentoring
ÈXn(XzJ³Á« zJً«0³XnX0zÁJX«n³ The Game Co’s mission is simple. To build strong, resilient girls through sport. With a focus on mental health wellness, they provide tools and strategies to support young women to build resilience, positive mindset and leadership skills. Rachelle Petts, founder of The Game Co, grew up playing basketball and netball in Wangaratta and has gone on to coach netball for several clubs, including with the Wangaratta representative team. With a history of working with disadvantaged people in the community, Rachelle has a strong interest in mental health wellness and how this is impacting on youth in the community. Having built strong connections with peers at her sports clubs, she realised that there was a lack of awareness within sports group relating to the importance of mental health wellness and how this impacts not only on individuals but sporting teams. “Sports players spend so much time with their teams and clubs and we really focus on their physical health, making sure they are educated SRMRNYVMIWƼXRIWWERHIZIR[LEXXLI]WLSYPHFI eating to get through a game,” Rachelle said. “But we aren’t talking to them about how they are feeling within themselves, how to build resilience to cope with the losses, communicating respectfully and mental health hygiene to support
living a balanced life or developing their leadership qualities. These are all things that transfer into the real world outside of sports, and from what I am seeing the next generation is seeking this stuff out. “We offer a range of services to not only sports clubs but individuals who are interested in sports. For sports clubs we offer workshops focusing on building positive team culture, developing the leaders of the club, with activities included which support positive mental health wellness. “We also run EDGE Clinics, with a netball clinic to run on the January 15, 2020. EDGE Clinics are a full day clinic focusing on the technical skills needed to excel in that sport, alongside activities to build up leadership skills, resilience, communication and wellness. We are excited to have two great athletes supporting us in running the clinic in January in Chaye Crimmins and Lauren Flynn. Both Chaye and Lauren have years of experience playing sports in our communities and are well respected players and community members. Chaye and Flynny are crazy good netballers, so to have them on board is awesome. Chaye recently won her second consecutive A Grade Ovens and Murray Grand Final, which just emphasises the calibre of player she is. Flynny is a well-known netballer who has recently returned to her home club at Rovers and her experience and knowledge of the game is a great asset to us. We will also be running a girls football clinic in the near future, with some great facilitators lined up already.” Tickets for the upcoming EDGE Clinic are available at www.thegameco.com.au.
EDGE CLINICS UPCOMING CLINICS - Netball Wangaratta - Wednesday 15th January 2020 9.30am-3.30pm Tickets now available - visit: www.thegameco.com.au An information pack will be sent via email after ticket purchase.
Contact Us 0413 047 702 admin@thegameco.com.au www.thegameco.com.au j/06d14029/49-19
Health and Wellbeing Summer 2019 - Page 9
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Weight-loss surgery a practical option THERE is a solution locally for people struggling with obesity according to Dr Adam Cichowitz from North Eastern Surgery in Wangaratta. "Bariatric (weight loss) surgery is the only treatment proven to result in significant and sustained weight loss in people with obesity," Dr Cichowitz said. "The most common procedure is a sleeve gastrectomy which is a keyhole operation to reduce the size of the stomach. "This leads to a reduced appetite and smaller meal sizes. It is now one of the most commonly performed surgical procedures in Australia." Obese people have a reduced life expectancy due to diseases that are caused or worsened by obesity. Most people do not realise that morbid obesity is associated with the same reduction in life expectancy as that seen in lifelong heavy smokers of about 13 years. Obesity is also strongly associated with certain types of cancer such as colorectal cancer, breast cancer, pancreatic cancer and oesophageal cancer. "Surgery for obesity leads to dramatic improvements in health and longevity," Dr Cichowitz said. "Bariatric surgery improves, or even cures,
PROVEN: Bariatric (weight loss) surgery provides significant and sustained weight loss in people with obesity,
obesity-related medical conditions in the majority of patients." Obesity related medical conditions include high blood pressure, obstructive sleep apnoea, asthma and other obesity-related breathing disorders, arthritis, chronic back pain, high cholesterol, fatty liver disease, venous stasis and urinary stress incontinence. "Most people with obstructive sleep apnoea are able to stop using a CPAP ma-
chine at night following surgery," he said. "Surgery also leads to improvement and remission of Type II diabetes mellitus, and reduces the risk of coronary heart disease, stroke and peripheral vascular disease. "Obesity also impairs fertility and bariatric surgery improves fertility. "Surgical weight-loss has also been shown to improve overall quality of life in physical functions such as mobility, self-es-
teem, work, social interactions and sexual function. "Singlehood and loneliness are significantly reduced, as are unemployment and disability and furthermore, depression and anxiety are significantly reduced following bariatric surgery." For more information on the benefits of bariatric (weight-loss) surgery contact North Eastern Surgery on 5721 4366.
Weight Loss Surgery
Dr Adam Cichowitz
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Page 10 - Health and Wellbeing Summer 2019
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L-R Teresa LaSpina, Tania O’Neil, Chris Gregory, Christine White and Leanne Morrison
Locally owned and operated Experienced staff Friendly Service 46 Reid Street 03 5721 3651 j/06d14025/49-19
Health and Wellbeing Summer 2019 - Page 11
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Chronic Edema - Limbs are set to swell FOR many of those working in the field, Lymphoedema is recognised as a neglected area of healthcare not just in Australia but globally. With our hot summer and extreme heat already making itself felt, limbs are set to swell. Here in Wangaratta we are lucky to have available a private clinic offering complete lymphoedema management and treatment, InBalance Therapy Clinic. Nationally recognised on the Australasian Lymphology Association’s Lymphoedema Partitioners Register (NLPR), lymphoedema practitioner Kim Marsden works closely with her patients, other medical and allied health professionals to provide integrated, high quality, low cost, timely and holistic lymphatic and remedial soft tissue care for her patients. Chronic edema present for more than three months is an important public health problem and with little recognition, funding or resources to cope with the growing edema population, it can have a dramatic effect on quality of life. There are many causes of chronic edema ranging from obesity, immobility, heart failure, chronic venous blood pressure, cancer treatment and pharmaceuticals which cause swelling of the limbs.
SEASON FOR SWELLING: As the temperature rises so can swelling of your limbs if you have Lymphoedema.
All increase the fluid burden on a lymphatic system which can shift large volumes, but only for a short time before the lymph vessels become choked with fluid, no longer able to propel it through the ‘compartments’ that become jammed open or closed. The fluid rich in metabolic waste and pathogens ‘quarantined’ by the immune system can become a catalyst for infection if the skin is broken.
SERVICES t Full & Partial Dentures t Implant Supported Overdentures t Relines & Repairs t Mouth Guards t Home & Aged Care Visits
reduction, manual lymphatic drainage massage to boost lymphatic function, lymphatic exercises and a variety of other supportive therapies including lymphatic taping, laser therapy and compression pumps. Beat the heat this summer, contact Kim for your lymphatic care. For more information go to Inbalancetherapyclinic.com.au or call 0431 317 801. Medical or public enquiries welcome.
Massage
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Lymphoedema Therapy Full Management & Treatment
Limited Time Offer
BOOK FOR A FREE ORAL HEALTH & DENTURE CHECK UP
Book a lymphatic treatment and receive a free 30 mins with our Arm and Chest compression pump.
0431 317 801 inbalancetherapyclinic.com.au
Community Care Centre Anand Kanaskar
At InBalance Therapy, education in selfcare and lifestyle are a big part in preventing, treating and managing lymphoedema. Kim believes that the healthier a person's external environment and their internal mental, emotional and physical environment, the greater their ability to keep their body chemistry in balance and thus express health. Kim also provides compression bandaging to reduce limb size, garments to maintain the
|
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4 - 12 Clark Street, Wangaratta
0451 841 839
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vdezindc@gmail.com
After Hours / Weekend By Appointment
Kim Marsden. NLPR practitioner. Wangaratta. Health fund accredited. ALA & MMA member InBalance Therapy Clinic
j/31d55839/49-19
Page 12 - Health and Wellbeing Summer 2019
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Aussies are struggling for a good night's sleep MORE than half of adult Australians are suffering from at least one chronic sleep symptom that is affecting their ability to live a healthy, happy life, new research shows. A report commissioned by the Sleep Health Foundation reveals how common symptoms of insomnia are across the adult population. It found almost 60 per cent of people regularly experience at least one sleep symptom (like trouble falling asleep), and 14.8 per cent have symptoms which could result in a diagnosis of clinical insomnia. This chronic condition is characterised by difficulty falling asleep or staying asleep, or waking too early on a regular basis, despite having adequate opportunity to sleep, as well as daytime impairments resulting from the sleep problems. Daytime impairments related to sleep, like fatigue, irritability and inability to concentrate, or interference with daily activities, are more common among women and younger adults. Insomnia is associated with lower income, financial stress and unemployment. Interestingly, prevalence of insomnia is relatively unaffected by activities in the hour before bed, with similar rates in those who routinely use technology, work, eat, drink alcohol or are on social media frequently compared to those who do not. Sleep Health Foundation chair, Professor Dorothy Bruck, said the report found relatively few Australians speak to their doctor about sleep, despite almost half of the population reporting inadequate sleep. “When discussed it is often only raised as a secondary issue during a consultation for other reasons,” Professor Bruck said. Sleep treatments of any kind, for instance, cognitive behavioural therapy for insomnia (CBTi), were used very infrequently, even among those who report daytime impairments or have discussed sleep problems with a health professional.
A REAL NIGHTMARE: More than half the Australian population is having problems getting a good night's sleep and then suffer for it during the day.
“CBTi is the gold standard treatment for insomnia. It really works and yet, worryingly, very few people are accessing it,” she said. Ten Tips For A Good Night's Sleep 1. Have a regular sleep pattern Try to go to bed at around the same time every evening and get up at around the same time every morning. Find what time works for you and stick with it. 2. Spend the right amount of time in bed Most adults need about seven to eight hours sleep every night. Many poor sleepers spend much more than eight hours in bed and this makes fragmented sleep a habit. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults. 3. Bed is for sleeping, not entertainment Hand-held electronic devices and other distractions can interfere with your sleep. It is better not to sleep with your TV or other devices on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t stay in bed if you are wide awake. 4. Wind down and relax before going to bed
Have a buffer zone before bedtime. Sort out any problems well before going to bed. Exercise is fine, but not too late in the evening. Find a relaxation technique that works for you and practise it regularly, during your wind down period. 5. Make sure your bedroom is comfortable You should have a quiet, dark room with comfortable bedding and good temperature control. 6. Alcohol, caffeine and cigarettes – to be avoided Alcohol may help you to get off to sleep, but will disrupt your sleep during the night. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake. 7. Avoid daytime naps Sleeping during the day will make it much more difficult to sleep well at night. If a nap is absolutely necessary, for example because of a late night, then limit this to about 20 minutes. Make sure that you are awake for at least four hours before going back to bed. Don’t allow yourself to fall asleep in front of the TV – not even for a minute. 8. Don’t lie awake watching the clock Watching the time on a clock just makes you anxious about not being asleep. If you need the clock for the alarm, turn it around so that you cannot see the time. 9. Avoid sleeping pills except in exceptional circumstances They do not fix the cause of your sleeping problem. 10. You may need professional help If you are still having trouble sleeping, if you have persistent problems with mood, if you have excessive daytime sleepiness, restlessness in bed, severe snoring or wakening unrefreshed despite what should be adequate length sleep, make sure that you go and see your doctor. For more information visit www.sleephealthfoundation.org.au.
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