Cheap, simple ways to get a good night’s sleep

We all need a good sleep. It’s a chance to recharge, de-stress and even fight off wrinkles. But half of all Aussies sleep poorly. Here’s how to change that.

Spotlight has a range of bedroom solutions.

We all need a good sleep. It’s a chance to recharge, de-stress and – according to experts such as SleepScore Labs – even fight off wrinkles.

Alarmingly, the Australian Government’s Healthdirect agency tells us half of all Australians sleep poorly, then joins the dots between that and everything from heart disease to obesity.

It’s high time to enjoy a trip to Blanket Bay.

We all need our ‘beauty sleep.’

Getting warmer

Evidence suggests that warming up extremities has a remarkably soothing effect on the body before bed.

Dr Daniel Barone, author of Let’s Talk About Sleep, agrees, explaining a surprising phenomenon.

“It can drop the (body) core temperature as heat is dissipated and that helps promote sleep,” he says.

A bath, or even a foot bath, is a recommended practice.

Even easier is tucking your hands (or feet, of course) under an electric throw rug.

Stores such as Spotlight offer them for under $100, and importantly, your cat or pooch will love you for it.

Who doesn’t love a bath before bedtime?

Next step? Make sure your bedroom is warm enough.

Sleep Health Foundation representative Emeritus Professor Dorothy Bruck says controlling your sleeping environment is important if you are a sensitive sleeper.

“Room temperature is really important,” she says. “17-19 degrees is the ideal.”

When it comes to keeping a warm bed, it’s all about the coverings.

Spotlight head of Manchester Rebecca Fanelli says the type of quilt or blanket you use is key. “Finding the right one for you is essential for a good night’s sleep,” she says. “Pick a feather and down quilt for a luxurious feeling, warm wool to keep you snug or cotton to keep you cool.”

Those who feel the cold easily could consider layering their bed with a quilt and blankets, or using an electric blanket with a timer.

Layering is a good trick if you feel the cold.

Stay cool and covered

Surprisingly, not all people are doona fans, with some finding them too hot or ‘smothering’. They were, after all, designed for the Northern Hemisphere, with some equalling the warmth of six blankets.

Those living in hot climates or suffering from hot flushes at night could be better off with a cotton quilt or a blanket.

Australian wool blankets can be very expensive but make for an heirloom piece.

More accessible brands such as KOO have great, affordable blankets, including the anti-anxiety weighted blankets, which Fanelli says are great for restless sleepers.

“Weighted blankets use deep touch pressure to help relax your body and enhance your sleep,” she says.

“Our KOO Elite Weighted Blanket (pictured below, from Spotlight) is made with a super soft cover for extra warmth and comfort, while the weighted component means the blanket is hard to kick off.”

MORE: Sydney leading Australia’s home price recovery, according to PropTrack

The KOO Elite weighted blanket is available at Spotlight.

Fanelli says to choose one that is roughly 10 per cent of your body weight – and remember it could take up to seven days to get used to the heavier feel.

Pain is a common cause of restless sleep, says Prof Bruck.  

The University of WA’s Pain Health School has a helpful guide to musculoskeletal nocturnal pain.

If you have neck pain, it’s amazing the difference a good pillow makes.

“Choosing the right pillow for you is imperative for good posture, neck and back support,” Fanelli says.

“Some people prefer a softer pillow, while others like a firmer pillow for neck and shoulder support.”

There are a range of materials, sizes and styles to choose from depending on whether you are a stomach, side or back sleeper.

Sleeping with someone has its own set of challenges.

Sleeping around

Sleeping with someone presents positives and negatives.

Sleeping with a snorer, or someone who has to wear a CPAP mask, or watches YouTube while you’re trying to rest can become a sleep, health and relationship issue.

Relationships Australia points out that a growing number of couples are getting better sleep in separate beds or bedrooms, and says it is not a signal of a failure in a relationship.

But if that’s not an option, a bit of problem-solving can go a long way.

Prof Bruck says if you or your partner are keeping each other awake at night by snoring or moving about in your sleep, a visit to the doctor could be in order.

If you have trouble sleeping it could be time for a visit to the doctor.

“There are many reasons why somebody might be a restless sleeper,” she says. “It could be because they have an undiagnosed breathing disorder like sleep apnoea.”

If health issues aren’t to blame, it could be that you simply have a hard time relaxing.

“There are lots of good apps,” she says.

“Some of them are mindfulness, others are just breathing techniques.”

Another tip? Do as the Europeans do and sleep with separate single bed quilts – it prevents blanket theft in the night.

Happy sleeping!

Give it your best shot – tips for a good sleep

■ Only have caffeine-free drinks and food after lunch.

■ Train your body to sleep by following a bedtime routine.

■ 30 Min before bed, no screens.

■ Lower anxiety – try a sleepy time app such as Calm.

■ If it’s not happening after 20 minutes, get out of bed and try again later.

MORE: Spotlight