The sleep saviours that do and don’t work, according to science

Do we need sprays, tapes and machines to sleep better?

Social media makes us feel like we need an intensive 10-step bedtime routine to improve our sleep. According to a nutritional biochemist, there are only three things you should prioritise when trying to become a better sleeper.

While the freezing winter weather is driving all of us to bed the second we get home from work, many of us still aren’t sleeping enough.

According to the Australian Institute of Health and Welfare, close to half of Aussies have at least two sleep-related problems. 

Our feeds are full of people sharing their favourite sleep hacks, from pillow sprays and limiting screen time to taping their mouths closed and playing white noise. 

As per Body+Soul’s Sleep Report, people with bad or disrupted sleep are more likely to adopt strategies to improve their rest.

So, what are we doing to try to finally become good sleepers? 

Australians’ favourite strategies to sleep better

25 per cent avoid heavy meals or alcohol before tucking themselves in. Image: Pexels

Paying attention to what we consume before bed

36 per cent of bad sleepers said they try to avoid caffeine or stimulants close to bedtime in an attempt to improve their sleep, while 25 per cent avoid heavy meals or alcohol before tucking themselves in.

Curating an environment for better sleep

From upgrading their mattress to playing white noise or calming sounds, Aussies are doing their best to adapt their environment in the hopes of promoting better sleep.

More than half of respondents to our Health of the Nation report said stress affects their sleep. Image: iStock

Following a relaxing routine

20 per cent of bad sleepers reported creating a relaxing bedtime routine to try to improve the quality of their z’s, including reading and taking a bath. 

Others are trying to make use of relaxation techniques such as meditation and deep breathing.

Sleep aids 

11 per cent of bad sleepers have sought out medical advice or treatment to try to finally get a good night’s sleep, with 14 per cent taking prescription sleeping medication.

Another 17 per cent of Aussies who struggle to sleep turn to sleep aids and supplements such as melatonin or herbal teas to improve their quality of rest. Image iStock

Another 17 per cent of Aussies who struggle to sleep turn to sleep aids and supplements such as melatonin or herbal teas to improve their quality of rest.

Nutritional biochemist, Dr Libby Weaver tells Body+Soul, “we can’t fight our biological requirement for sleep, we must get those seven to nine hours”.

While people online are making us feel like we need a 10-step bedtime routine full of expensive products, there are three sleep saviours you really need to focus on.

Sleep loves a routine

Routine

“Sleep loves a routine”, Weaver says, “it’s great to get up at the same time each morning and go to bed around the same time each night”.

35 per cent of good sleepers said they maintain a regular sleep schedule.

Light

She says we need to try to “notice the light”.

Limiting screen time was the third most popular sleep habit of Sleep Report participants.

“It’s really fabulous if you can notice that a new day has dawned and safely expose your eyes to sunlight first thing in the morning.” 

“And then at night, see if you can down the light – so yellow, warm light is really good for sleep, cool, blue-based light is not so great, so be really aware of the use of those backlit devices. Ideally, don't use them two hours before bed”, she advises.

Limiting screen time was the third most popular sleep habit of Sleep Report participants.

According to the report, 71 per cent of bad sleepers say stress causes difficulty sleeping. Image: Pexels

Stress

According to the report, 71 per cent of bad sleepers say stress causes difficulty sleeping. 

While not all stress can be pushed to the back of our minds, Weaver says, “if you notice that you wake up in the night and you’re worrying about things, see if you can shift your focus in those moments to the things that you love in your life, the things that are gifts, because even when we’re going through genuinely challenging times, there’s still beauty, there’s still a lot of wonder and awe to be appreciated and that can help us drift back to sleep.”

Sweet dreams.

Originally published as The sleep saviours that do and don’t work, according to science