Sleep can be impacted by various things in our lives, and when it's good, we take it for granted. But sometimes, just small changes can impact our sleep quality, and then we quickly become aware of the importance of sleep and just how much we need it.
Beyond Blue reports that 4 in 10 Australians regularly experience inadequate sleep. Most adults need 7 to 8 hours of sleep per day, and The Sleep Health Foundation recommends we aim for 7–9 hours a day. Some of the benefits of good sleep include:
- Improved mood and ability to manage stress
- Better memory and ability to think clearly
- Energy
- Immune system health
- Recovery from and preventing injuries
- Balanced food intake – lack of sleep can cause overeating
According to the Sleep Health Foundation Australia, there are some common reasons that people don’t get enough sleep, and suggestions to help address them include:
1. Too much caffeine, alcohol, & sleeping tablets
Caffeine in tea, coffee, chocolate & cola is a stimulant and may prevent sleep, so limit it after lunchtime if you are having trouble sleeping. Avoid alcohol 4 hours before bed as this can also disturb sleep quality. While alcohol may help you fall asleep, it often leads to more wake-ups and restless sleep later in the night. Sleeping tablets can help for occasional use but may become addictive and less effective over time.
2. Eating and drinking too late
Eating too late can disrupt digestion and cause heartburn, while drinking too late can lead to waking during the night. Try to avoid eating 2 hours before bed and consume most fluids earlier in the day.
3. Not winding down before bed
TV and computer games emit blue light, which inhibits melatonin production. Interactive screen time such as scrolling or gaming is more disruptive than passive viewing or reading. Night-time exercise can also be too stimulating and affect sleep.
4. Stress problems
Stress from financial pressure, relationships or unemployment can affect sleep. Try keeping worries out of the bedroom and writing them down to revisit the next day. The Smiling Mind App offers free sleep meditation and mindfulness exercises.
5. Physical discomfort
If physical discomfort is affecting sleep, try reducing it where possible. A warm bath, stretching, or natural anti-inflammatories may help. Magnesium can support muscle cramps, and adjusting pillow height may improve neck support.
Other options for sleep support
Natural remedies may provide additional support for restful sleep. Certain herbs are known for their calming and sleep-inducing effects and can complement lifestyle changes.
California poppy (Eschscholzia californica) is the state flower of California and belongs to the poppy family. Although related to the opium poppy, it does not contain opioids. Traditionally in Western herbal medicine, it has been used to relieve pain, reduce anxiety, reduce restlessness, induce sleep, and support healthy sleep patterns.
Passionflower (Passiflora incarnata) is a distinctive white and purple flower named by Spanish explorers for its symbolic resemblance to the crown of thorns. Traditionally used in Western herbal medicine, passionflower helps reduce nervous energy, relieve mild anxiety, support sleep, and reduce sleeplessness.
Ziziphus (Ziziphus jujuba) is commonly used in Traditional Chinese Medicine as a sedative and tonic. It is traditionally used to help relieve sleeplessness due to irritability and restlessness, and is also used for its calming and pain-relieving properties.
Magnesium plays an essential role in the body and is involved in over 300 enzymatic reactions. It supports muscle and nerve function, helps muscles relax, supports the nervous system, and may help reduce cramps, spasms and aches. Magnesium deficiency may contribute to sleeplessness.
Key takeaways
- For adults, 7–9 hours’ sleep is optimal
- Limit caffeine intake, and avoid after lunch
- Limit alcohol intake and allow a few hours before sleep
- Wind down before bed
- Limit screen time at night
- Use a meditation app like Smiling Mind for relaxation
- Manage physical discomfort
- Try herbal remedies to support sleep, such as ANC’s Peaceful Sleep
- See a health professional if symptoms persist
