Not getting enough sleep? You’re basically showing up to work drunk.

Sleep deprivation impairs your brain in a way similar to being legally intoxicated. What a sobering (excuse the pun) thought. Yet, whilst rocking up to your day job under the influence is in no way acceptable, many Australians and New Zealanders are showing up with severe sleep deprivation and expect to function like normal.

Recently, I attended a talk by Dr Libby Weaver about how to attempt to better manage my sleep levels. Surprisingly, there isn’t a lot of sleep data in Australia, but studies in NZ show that a third of New Zealand adults aren’t getting adequate sleep. The ideal amount of sleep is 7-9 hours.

The end of financial year is usually a busy time of year for most businesses. Combine that with cold and flu season and some might notice a decrease in productivity and an increase in absenteeism at work. Add lack of sleep on top of that, and there could be trouble.

Fortunately, good sleep has a positive flow on effect health wise. It can also help with digestion issues, mood, immune functions, skin, hormone balance, and plenty more!

Instead of running through all of the items that might impact sleep (there are many!), I have listed some of the positive things you can do to assist with the prime sleep preparation.

Food: When it comes to food, try and not eat right before bedtime, as the digestion process can interrupt your sleep.

A small note on coffee — sorry, coffee lovers! Did you know that the effects of coffee on the body and adrenaline last at least 8 hours? Really think about whether you need that afternoon coffee if you are having problems truly relaxing or sleeping.

Water: Try to consistently drink throughout the day, as opposed to smashing down the water at the end of the day. This will likely increase the number of midnight bathroom trips and potentially ruin your sleeping patterns. Try to limit liquids from 7 p.m. on.

Awareness: Make a note of whether certain topics or thoughts are keeping you awake at night. Can you change them? Is it something within your control?

Pattern: Be consistent, and create a space in your room that you love. Make it inviting and relaxing. White noise or soft piano music might assist in helping you create a relaxing pattern. Lying on your back with your legs up the wall for a few minutes can also be helpful.

Technology: This is a tough one to break, as many of us are guilty, but iPhones, laptops, TVs, or any other screens should all be limited at minimum one hour before bed. The light from the screen suppresses the secretion of melatonin, a hormone that influences our biological clocks, or circadian rhythms. When those are out of whack, our sleep suffers.

Bed: Do you have a grotty second-hand bed or a delightful dream? The later is likely to be more supportive and assist with the sound sleep we all need. If you’re going to spend a third of your life in bed, it’s worth the investment.

Priority: Make yourself and your health one! The line that stuck with me most from Dr Libby’s talk that’s helped me apply these principles to my own life?

“If you don’t do (insert important task here), will anyone die? If not, go to sleep!”