Are you struggling with your sleep? You’re not alone. We sleep about a third of our lives (on average), and how well we sleep seriously impacts the quality of our waking hours. With one in three Australians getting inadequate sleep each night and 60% reporting that they’re struggling with their sleep in some aspect, a lot of us can benefit from better sleep. Whether you struggle to fall asleep, struggle to stay asleep, struggle to wake up, or feel bone tired after a whole night of sleep, here are some of our science-backed tips for resting better.
Stick to a sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends. We know, it can be hard to stick to a strict bedtime. Especially when the benefits of establishing a new habit are in the future, and the fun to stay up for is happening now. But trust us - studies show time and time again that keeping a regular sleep schedule is one of the easiest ways to healthy sleep and deep, healing rest. Sticking to a routine means you're more likely to get more REM (rapid eye movement) sleep, which generally occurs about 90 minutes after you fall asleep and is when you do most of your dreaming. REM is crucial for memory and learning.
Don’t worry - you can still have a party every now and again, but try to stick to the same time most nights to start reaping the rewards. And by rewards, we mean zzzzzs.
Create a sleep-conducive environment
Where you sleep matters. If your room is stuffy, smelly, too bright, or too loud, you’re going to have a harder time falling asleep. The mattress and bed base you sleep on also plays a massive role in your overall sleep quality. Ever slept over at someone’s place and you just can’t seem to get comfortable on the old, flat guest pillow? Perhaps it's your own bed at home that’s the issue, with its creaky old springs or dips and sags that are waking you up from your REM sleep. If a stay in a hotel has you sleeping deeper and better than ever, it may mean it’s time to swap out your at-home mattress, topper, pillow, or bed base. If you’re unsure if your current setup is still serving you, we’ve written a handy guide to whether it’s time to swap out your old mattress or not.
Simply put, make sure you keep your bedroom cool, dark, and quiet and invest in a comfortable mattress and pillows to give yourself the best chance at a good night’s sleep.
Limit caffeine and alcohol intake
Hold that cuppa! Caffeine can stay in your system for several hours, so avoid consuming it after midday. Yes, that means caffeinated teas and soft drinks too. It may be time for a change if you find yourself wide awake after bedtime and are guilty of reaching for a cup of coffee in the afternoon to get you through the day. Alcohol can also disrupt our overall sleep quality, so reducing our alcohol consumption can be a great way to sleep better.
Avoid screens before bedtime
“Doom Scrolling really relaxes me” - said no one ever. The blue light from electronic devices can interfere with sleep, so do your best to try to avoid screens for at least an hour before bed. It’ll make you feel better, we promise. Instead of reaching for your phone, tablet, or remote control, we recommend going for an evening walk, reading a book, journaling, listening to calming music, an audiobook or a podcast (perhaps steering clear of True Crime podcasts to ensure you’re in the right headspace for sleep).
Exercise regularly
There are a fair few reasons why regular physical activity can help improve sleep quality and overall energy levels, and here are our top five:
1) It increases your daytime energy levels
Regular physical activity can help reduce feelings of fatigue and boost energy levels during the day, making it easier to fall asleep at night.
2) It regulates your natural circadian rhythm
Exercise helps regulate the body’s circadian rhythm, which is the natural process that regulates sleep-wake cycles.
3) It reduces stress and anxiety
Regular exercise can help to reduce stress and anxiety levels, which can interfere with falling asleep.
4) It improves your sleep quality
Exercise has been shown to improve the quality of sleep by reducing the amount of time it takes to fall asleep and increasing the amount of deep sleep.
5) It promotes overall relaxation
Exercise can help to promote relaxation and calmness, making it easier to unwind and fall asleep at night. Additionally, the release of endorphins during physical activity can have a positive impact on mood and reduce feelings of stress and anxiety.
Just be sure to avoid vigorous exercise close to bedtime as it can increase your body temperature and alertness when you want to be winding down for the night.
Chat with us to see how we can help improve your sleep
If you’re reading this blog, chances are you can benefit from better sleep. We hope that this blog has inspired you to take a look at some of your habits, and how they can be tweaked to better facilitate deep sleep. No matter what’s keeping you from sleep, we know that a quality sleep foundation is the easiest place to start. Our friendly customer service team can talk you through your current bed setup and give you tips on what you may need to sleep better. We’re not in the market to sell you things you don’t need, but we’ll help you figure out what could be the matter. Perhaps all you need is a new mattress topper to breathe new life into your old mattress. If you (like between 10%-60% of the population) struggle with insomnia or another sleep-disrupting condition, we also recommend chatting to your doctor about what can be done to improve your sleep.
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