Can’t remember the last time you had a good night’s sleep? Then you’ve come to the right blog, as we’re talking about how to sleep better! It’s World Sleep Day this week (18 March) – a global annual wake-up call about the importance of quality sleep for our mental, physical, and emotional health.
So if you’re foggy from fatigue, have difficulty dropping off, or are guilty of social media scrolling instead of sleeping, read on - because we’ve got some great advice from the experts and Well Store products to help with satisfying slumber!
But first, we’re going to look at just why catching those zzzzz’s is so vital – and how much sleep you really need!
What is good quality sleep, how much do I need – and why is it so important?
Sleep is the ‘foundational pillar’ of human health - mentally, physically, and emotionally. World Sleep Day experts say healthy sleep involves three key elements:
- Depth of sleep – sleep should be deep enough to be restorative
- Duration - sleep needs to be long enough to leave you rested and alert the next day
- Continuity of sleep – sleep should be seamless and uninterrupted
Studies show we need on average of seven to eight hours of quality sleep a night. But just one night of poor-quality sleep, according to sleep research, negatively impacts attention span, memory recall, and learning ability. Studies have also shown a link between lack of sleep and high blood pressure and diabetes.
Expert tips: How to sleep better
World Sleep Day’s guidelines to achieve a healthy, restorative sleep include:
- Allow for an adequate amount of sleep a night - which means going to bed at a sensible time to get your seven to eight hours in!
- Establish a regular sleep and wake up schedule, to stabilise your internal ‘biological clock’ – get up at the same time every day and go to bed earlier if you have to
- Eliminate things that can disturb your sleep, so you have sleep continuity
Additional tips include:
- Keep afternoon naps short if you love a daytime snooze - do not exceed 45 minutes!
- Don’t drink alcohol four hours before bedtime
- Ditch the afternoon coffee – stop drinking caffeine six hours before bedtime
- Avoid heavy, spicy, or sugary foods four hours before bedtime
- Exercise regularly, but not right before bed!
- Make your bedroom a sanctuary dedicated to sleep, with comfortable bedding
- Make sure your room isn’t too hot or too cold and keep it well ventilated
- Block out distracting noises and eliminate as much light as possible so your body knows it’s time to sleep
You should also stop using your phone before bedtime! Light can suppress melatonin, the hormone that tells your body when it’s time to sleep or be awake. Studies have also shown that late-night mobile use directly contributes to poor sleep habits, which in turn leads to longer-term decline in overall wellbeing and mental health.
It’s important to note that you should get professional help if you do suffer from a sleep disorder or have prolonged sleep problems. World Sleep Day experts say sleep disorders are more common than you think and can cause serious health issues if left untreated.
Five top-rated wellness products to help you sleep
Here are some Well Store products that our customers love for better sleep. Give them a try – it’s free AU delivery on all orders over $40!
“I can’t go to sleep unless I have rubbed this on my wrists, temples, and back of my neck. I’ve been using it for over a year and it’s the best!” You love this balm, and we can see why! Badger Sleep Balm is a completely 100% natural blend of calming essential oils including bergamot, lavender, and rosemary, to help you relax your mind. Simply dab a little under your nose, on your temples, and pulse points. There’s also a version for children – take a look at their Night Night Balm, which also has rave reviews: “My daughter loves reaching for this at night when she’s finding it hard to sleep!”
Magnesium is well known to help you relax. Bare & Co’s spray combines the benefits of magnesium with lavender and chamomile essential oils, which also relax the body and can assist with sleep. Just spray onto the skin and massage in! According to your reviews, it works wonders! “This would be the best product I have used to help me go to sleep. I am a terrible insomniac…now when I wake during the night I go straight back to sleep.”
Love a brew before bed? Try Tulsi Sleepy Tea! Tulsi (Holy Basil) is a sacred plant in Ayurvedic medicine, believed to provide tranquillity. It’s blended with passionflower, cardamom, peppermint, chamomile, and rose petals, for a cup that’s full of flavour and a sense of peace. You love it as a sleep aid: “I started drinking this tea as a way of staying asleep all night, every night. I will definitely be reordering. No more insomnia!”
This Wheatbags Love Eye Pillow is an all-natural and soothing treat for bedtime! Its comforting weight will help you relax, whilst the scent of organic lavender will lull you off into restful sleep! You can even warm it in the microwave or chill it in the freezer to create your own, personalised sleep experience. It’s great if you can’t switch off: “Love this eye pillow as it relaxes my mind within minutes, so calming and smells lovely.”
Sleep treatment in a handy roll-on? What more could you need! This aromatherapy roll-on has a comforting, warm, and relaxing scent that’s perfect for rest. Coconut, lemon peel, lavender, chamomile, and white chestnut essence soothe, balance your mood, and help you sleep. As you say, it’s an “awesome product!”
How to sleep better: Share your tips and reviews
If you have any tips and tricks for better sleep, let us know below! Or, if you’ve tried one of our sleep products and it’s helped to improve your sleep quality and bedtime routine, add your review to help others!