Young Australians not getting enough sleep, study finds

Pandemic-induced insomnia has made getting a good night’s rest significantly harder for many young Australians.

Pandemic-induced insomnia – also known as “coronasomnia” – has made getting a good night’s rest significantly harder for many young Australians.

Young generations have reported poorer sleep quality due to stress-related issues during COVID-19, says Sleep Health Foundation chair Professor Shantha Rajaratnam.

“In 2020, we saw young people (18-35 years) were disproportionately affected in terms of adverse mental health and sleep symptoms,” he says.

“This reduction in sleep quality appears to be linked to the bidirectional interactions between sleep and mental health. That is, factors such as increased stress and loneliness impact sleep (and) may cause symptoms of insomnia, which causes psychological distress and impaired daytime functioning.”

Many young people say stress often affects the quality of their sleep.

Blackmores research shows that 78 per cent of Gen Z and Millennials say stress often affects the quality of their sleep, while a third had to contact a medical health professional or go to hospital because of stress.

Blackmores ambassador Libby Trickett has started to make her sleep a priority.

“My first step to getting a better night’s sleep is to start focusing on my sleep routine — no more TV bingeing or procrastination scrolling, just quality sleep hygiene,” she says.

Already struggling to fall asleep, Elizabeth Bisset, 32, says her sleep routine deteriorated even more during COVID-19 due to stress.

She then reached out to sleep scientist Dr Carmel Harrington for professional advice.

“I began logging my night-time routine and sleep in a journal so she could assess my sleep pattern and behaviours,” Bisset says.

“My new wind-down routines include switching off all technology one hour before bed and a hot shower followed by relaxation exercises such as deep breathing, meditation or yoga.

“I would encourage anyone struggling with their sleep quality to not leave it untreated. I experienced first-hand just how important a good night’s sleep is to my health.”

Elizabeth Bisset struggles with sleep and recently started seeing a professional to address her sleep issues. Picture: Tony Gough

The Sleep Health Foundation studies found insufficient sleep is linked to detrimental health, including an increased risk of cardiovascular disease, obesity and diabetes.

It’s also responsible for road deaths, workplace accidents and loss of productivity.

Harrington says small habits often contribute to common sleep problems, such as eating or exercising before bed, drinking coffee or wine at night or taking your phone to bed.

She says certain bedroom hacks can help Australians sleep better.

“If you live in a noisy area, try earplugs or a white noise generator, like a fan, which will reduce your sense of ambient noise,” she says.

“Bedside lamps with a red hue are best and use blockout blinds to reduce external light. In Essence essential oils are particularly effective and allow us to easily fall asleep.

I recommend the In Essence Sleep Essential Oil Blend — it’s a calming blend of lavender, mandarin, roman chamomile and valerian. Pop in the diffuser 30 minutes before bed to experience the effects.”

Good nutrition and exercise have also been proven to enhance sleep quality.

Blackmores research also says that 65 per cent of Australians have invested in products to try and get better sleep, the most common being new bedding and a special pillow.

Many Australians have invested in products to try and get better sleep, the most common being new bedding.

“Australian-made mattresses are in demand, which in turn means supporting the Australian manufacturing industry and keeping jobs in the local economy,” says Amanda Balech, Harvey Norman national product and marketing manager for bedding.

“Customers also want the help offered by experts in-store to assist in the selection process.”

Sleep Awareness Week (March 14-20) is to raise awareness about the importance of sleep health and encourage Australians to prioritise sleep to improve their overall health.

The Sleep Health Foundation website offers tips for getting a good rest, including removing any clocks from the bedroom as watching the time makes you anxious about not being asleep.

The recommended amount of sleep adults need is between seven and eight hours of sleep each night to help them feel more alert, energised, decisive and safe.

Crowne Plaza Hotels & Resorts are giving the gift of sleep with Australia’s latest check out available until April 1.

Aussies will be able to rest and recoup with an early check-in from 10am and depart as late as desired on check-out to promote uninterrupted sleep and a restful staycation.

Guests must book direct at their favourite participating Crowne Plaza hotel or resort directly at IHG and choose their stay dates from now to April 1 to redeem the offer.

Available at Crowne Plaza in Adelaide, Melbourne, Sydney Darling Harbour, Sydney Coogee Beach, Hawkesbury Valley, Sydney Burwood, Canberra and Perth.

Eating a healthy breakfast may help with restlessness.

Nutritionist and Uncle Tobys ambassador Kathleen Alleaume reveals her favourite breakfast foods and ingredients that may help with restlessness.

Whole grains: Carb-cutting diets can deny you essential sleep chemicals. Instead of wiping them out, choose your carbs wisely from the start of the day. Go for fibrous carbs like rolled oats or whole grain breads, or if you’re on the go, a fibre-rich breakfast bake plus a piece of fruit and glass of water.

Nuts: All nuts, especially almonds, are rich in magnesium and may help keep muscles from getting tired and aching. Nuts, which are known as low glycaemic foods, may help stabilise blood sugar levels to avoid those sugar crashes during the day.

Bananas: Provide a natural source of potassium – an important mineral which helps everyday functioning of the nervous system.

Eggs: Having them poached or scrambled at breakfast, eggs make a great source of protein and are high in the amino acid tryptophan, which tends to increase serotonin levels.

Natural yoghurt: Poor sleep can affect your gut microbiome. Foods with probiotics, like natural yoghurt contain beneficial bacteria which may help restore gut flora and the balance of good vs. bad bacteria.