1. MHPE Volunteer Resource HEALTH PROMOTION Getting a good night’s sleep Tab 17

2. MHPE Volunteer Resource – Tab 17 Health promotion: Getting a good night’s sleep Healthy sleep Sleep is not a waste of time! With good sleep ‘hygiene’ men are safer, concentrate better and are less grumpy Sleep ‘efficiency’ may diminish with age 17-30% people report insomnia 70% insomnia well managed without drugs Veterans may have additional risk factors Discuss sleep problems with your GP

3. MHPE Volunteer Resource – Tab 17 Health promotion: Getting a good night’s sleep Sleep strategies: daytime Exercise, but not too late Get some sunlight No long or late naps Stay out of bed Sort out your worries

4. MHPE Volunteer Resource – Tab 17 Health promotion: Getting a good night’s sleep Sleep strategies: evening Cease caffeine No alcohol after dinner Cease smoking (preferably permanently) Dinner timed so not full or hungry in bed Turn off TV/computer a little earlier Warm milk/herbal tea (if herb a ‘sleep remedy’ check with GP/pharmacist re your medications)

5. MHPE Volunteer Resource – Tab 17 Health promotion: Getting a good night’s sleep Sleep strategies: before bed Maintain same time to bed Go to toilet As dark as possible, including clock etc Read something relaxing Write out or deal with worries Use a relaxation technique

6. MHPE Volunteer Resource – Tab 17 Health promotion: Getting a good night’s sleep Sleep strategies: in bed Comfy bed and bedding, fresh sheets Bed is not for TV, laptop or eating Read something that makes you sleepy Environment: warmth, earplugs, mask etc Close your eyes! If not sleeping, go to another dark room and read or sit quietly till sleepy Don’t lie in bed after waking (unless a treat)

7. MHPE Volunteer Resource – Tab 17 Health promotion: Getting a good night’s sleep Sleep routines and problems Value the sleep you get! Much ‘insomnia’ is ‘sleep deprivation’ Use above habits to make sleep a routine A sleep log can help identify issues Talk with your GP if ongoing sleep issues VVCS can be very helpful

8. MHPE Volunteer Resource – Tab 17 Health promotion: Getting a good night’s sleep Resources Veterans and Veterans Families Counselling Service (VVCS) Hi Res website Veterans’ Mates The Sleep Health Foundation Better Health Channel © Commonwealth of Australia 2015