15 Proven ways to get a Better Night’s Sleep

Sleep is a superpower. When we sleep well, we feel energised, productive, and capable of tackling life’s challenges. But when sleep is elusive, everything suffers – our mood, our focus, and our overall health. If you’re struggling to get the rest you need, know that you’re not alone. This article offers 15 proven strategies to help you unlock the power of good sleep and optimise your nights for increased well-being.

Refresh your sleep space…

1. Upgrade Your Bedding for Temperature Regulation

Finding the perfect sleep temperature can be a challenge – too hot or too cold, and you’ll find yourself tossing and turning all night. The right bedding makes a world of difference by using breathable, temperature-regulating materials.

Natural fabrics like cotton, linen, and bamboo are great choices. They wick away moisture and allow for excellent airflow, keeping you cool and dry. For an even more advanced solution, consider investing in a duvet like the SIMBA Hybrid® Duvet. It features innovative Stratos® technology that actively works to regulate your temperature, ensuring a comfortable sleep all night long.

Some modern materials, like Tencel, offer unparalleled temperature adaptation. They sense your body temperature and adjust accordingly, keeping you perfectly comfortable whether you tend to run hot or cold. Breathable bedding is also a lifesaver if you experience night sweats, significantly improving your sleep quality.

• Cool and Comfortable: Fabrics like cotton, linen, and bamboo naturally wick away moisture and promote airflow, preventing you from feeling overheated.
• Adapts to Your Temperature: Some materials, like Tencel, have unique properties that adjust to your body temperature, keeping you cool when you’re hot and warm when you’re cold.
• Goodbye, Night Sweats: Breathable bedding can help reduce night sweats, which can disrupt your sleep and leave you feeling uncomfortable.

Remember, investing in quality bedding is an investment in your sleep health. Look for materials that are breathable, moisture-wicking, and temperature-regulating. You’ll be surprised at how much better you sleep!

2. Breathe Easier with a Purifying Air Spray

The quality of the air in your bedroom can have a surprising impact on your sleep. Allergens, dust, and other airborne irritants can make it difficult to breathe freely, leading to congestion and sleep disruptions. A purifying air spray designed with natural essential oils can help address these issues.

Here’s how it works:

• Clearing the Air: Purifying air sprays often contain essential oils known for their antibacterial, antiviral, and antifungal properties. These can help reduce the presence of harmful microbes in the air.
• Soothing Aromas: Many essential oils, like lavender or chamomile, have calming and relaxing effects. These scents can create a more tranquil atmosphere, promoting better sleep.
• Fresher Environment: Purifying sprays can help eliminate stale or musty odours, creating a more pleasant and inviting sleep environment.

Look for sprays made with natural ingredients and free from harsh chemicals, opt for blends that include relaxing essential oils for an added sleep benefit.

3. Try a Weighted Blanket

Weighted blankets offer a unique solution for those who struggle with restless nights. These specially designed blankets provide a gentle, comforting pressure similar to a warm hug. This deep pressure touch stimulation can help decrease anxiety by reducing cortisol (the stress hormone) while increasing serotonin and dopamine, leading to feelings of relaxation that promote restful sleep.

The weight of the blanket may also encourage the production of melatonin, the hormone responsible for regulating your sleep-wake cycle. This can help you fall asleep faster and experience fewer night-time disturbances. If you find yourself battling anxiety or simply crave a sense of comforting security at night, a weighted blanket might be the perfect addition to your sleep routine. Just remember to select a blanket that’s approximately 10% of your body weight and consult your doctor if you have any health concerns.

4. Embrace the Darkness with Blackout Curtains

Even the slightest bit of light can disrupt the production of melatonin, the hormone that signals to your body that it’s time for sleep. Blackout curtains are designed to completely block out external light, creating an optimal sleep environment.

Here’s how they help:

• Uninterrupted Sleep: Blackout curtains eliminate distractions from streetlights, car headlights, and early morning sunrise, preventing unwanted awakenings and allowing for a deeper, more restful sleep.
• Melatonin Regulation: The consistent darkness provided by blackout curtains supports your body’s natural melatonin production, helping to regulate your sleep-wake cycle.
• Ideal for Shift Workers: If you work night shifts or have an irregular sleep schedule, blackout curtains can help you “trick” your body into thinking it’s nighttime, even when it’s bright outside.

Additional Tip: Pair blackout curtains with a comfortable eye mask for maximum light blockage.

5. Invest in a Quality Supportive Mattress

Your mattress forms the foundation of your sleep experience, so it’s crucial to choose one that provides adequate support and comfort. A worn-out or ill-fitting mattress can lead to back pain, pressure point discomfort, and restless nights.

Here’s why a quality supportive mattress matters:

• Spinal Alignment: A good mattress keeps your spine in a neutral position throughout the night. This helps prevent back pain and promotes overall musculoskeletal health.
• Pressure Relief: Supportive mattresses distribute your weight evenly, minimising pressure on sensitive areas like your hips and shoulders. This reduces discomfort and prevents tossing and turning.
• Durability: A high-quality mattress is built to last, offering years of consistent support. This means you won’t need to worry about replacing it as frequently, saving you money in the long run.

The best mattress for you depends on your individual sleep needs, body type, and preferred sleeping position. Take the time to research different materials and firmness levels to find the perfect fit. Consider exploring options that offer a good trial period and solid warranty for further peace of mind.

6. Keep Your Bedroom Cool with a Fan

An overly warm sleep environment can make it difficult to fall asleep and stay asleep. A good fan can help maintain a comfortable temperature and promote better sleep.

Here’s why a fan is beneficial:

• Improved Air Circulation: A fan helps circulate air throughout your bedroom, preventing stuffiness and creating a more comfortable environment.
• White Noise: The gentle hum of a fan can provide soothing white noise, blocking out distractions and promoting relaxation.
• Temperature Control: A fan helps regulate your body temperature, preventing you from overheating throughout the night.

Fan Recommendations

• Acoolir Tower Fan: This high-end option combines powerful airflow with air purification capabilities, removing allergens and pollutants for a cleaner and cooler sleep environment.
• Budget-Friendly Alternative: If the Acoolir is out of your price range, there are many excellent and affordable tower fans or desk fans available that offer effective cooling and good airflow. Look for features like adjustable speeds and oscillating functions.

7. Wear an eye mask to block out light

Even seemingly insignificant light sources can disrupt your sleep. An eye mask is a simple and effective tool to create complete darkness, promoting deeper and more restful sleep.

Here’s how it helps:

• Melatonin Boost: Darkness is essential for your body’s production of melatonin, the sleep hormone. An eye mask blocks out even the smallest light sources, helping to optimise melatonin production.
• Uninterrupted Sleep: Minimise distractions from streetlights, early morning sun, or even a partner’s reading light. An eye mask keeps your sleep environment consistently dark, preventing unwanted awakenings.
• Relaxation: The gentle pressure of an eye mask on your eyelids can feel soothing and promote relaxation, making it easier to drift off to sleep.

Tip: Look for an eye mask made from soft, breathable materials like silk or cotton for maximum comfort. Some even offer features like contoured shapes to avoid pressure on your eyes.

Things you can do before Bed or During the Day…

8. Save your bedroom for sleep

Your brain forms strong associations between places and activities. To train your mind to recognise your bedroom as a sanctuary for sleep, it’s essential to avoid using it for other purposes.

Here’s why this matters:

• Strong Sleep Cues: When you only use your bedroom for sleep and relaxation, your brain learns to associate it with rest. This makes it easier to fall asleep quickly when you enter the room.
• Minimised Distractions: Working, eating, or watching TV in bed can create mental associations with wakefulness. Keeping these activities out of the bedroom helps prevent your mind from racing when you’re trying to sleep.
• Improved Sleep Hygiene: Reserving your bedroom for sleep is a key aspect of good sleep hygiene. This reinforces healthy sleep habits and promotes better overall sleep quality.

Tip: If you need to do some work before bed, try to do it in a different room or designated area of your home.

9. Get as much sunlight as possible during the day

Exposure to natural sunlight, especially in the morning, plays a crucial role in regulating your body’s sleep-wake cycle. Here’s how it works:

• Circadian Rhythm Reset: Sunlight sends a powerful signal to your brain that it’s time to start the day. This helps reset your internal clock, promoting a consistent sleep schedule.
• Melatonin Suppression: Morning sunlight helps suppress the production of melatonin, the sleep hormone, making you feel more alert and less likely to doze off during the day.
• Better Sleep at Night: By establishing a regular wake-up time and getting sufficient sunlight exposure, you’ll create the right conditions for your body to naturally produce melatonin later in the evening, leading to better sleep quality at night.

Tips:

• Try to get at least 30 minutes of sunlight within the first hour of waking up.
• Take a walk outside, have your breakfast on the patio, or simply open your curtains to let the light in.

10. Carry a Sleep Well Aromatherapy Balm for Stress Relief

Aromatherapy balms offer a convenient and discreet way to harness the calming power of essential oils on the go. Specially formulated blends can help ease stress and anxiety, creating a more relaxed state of mind that promotes better sleep.

Here’s how they can help:

• Aromatherapy Benefits: Essential oils like lavender, chamomile, and bergamot are known for their stress-reducing and relaxation-promoting properties. Inhaling these scents can help calm your nervous system and create a sense of tranquility.
• Portable Relaxation: Aromatherapy balms are easy to slip into your purse or pocket. Whenever you feel stressed or anxious, simply apply a small amount to your pulse points (wrists, temples) and inhale deeply.
• Sleep-Promoting Ritual: Using an aromatherapy balm can become a soothing bedtime ritual. The act of applying it and focusing on the calming scents can help signal to your body that it’s time to unwind and prepare for sleep.

Important Note: Always look for aromatherapy balms made with natural essential oils and avoid synthetic fragrances. It’s a good idea to do a patch test on a small area of skin before general use.

11. Try Sleep and Relax gummies

Sleep and relax gummies offer a tasty and convenient way to incorporate sleep-supporting ingredients into your routine. These gummies typically contain a blend of natural extracts and nutrients that promote relaxation and support a healthy sleep cycle.

Here’s how they can help:

• Melatonin: Some gummies contain melatonin, the sleep hormone that helps regulate your sleep-wake cycle.
• Herbal Extracts: Ingredients like chamomile, valerian root, and lemon balm have calming properties that can help ease anxiety and promote a sense of relaxation.
• Magnesium: This essential mineral plays a role in muscle relaxation and can help reduce nighttime restlessness.

Considerations:

• Talk to Your Doctor: It’s always a good idea to check with your doctor before starting any new supplement, especially if you have underlying health conditions or take medications.
• Choose Reputable Brands: Look for gummies that use high-quality ingredients and transparent labelling.

12. Light an Aromatherapy Sleep Candle

Creating a tranquil atmosphere in your bedroom is key to promoting restful sleep. Aromatherapy sleep candles offer a multi-sensory experience that can help you unwind and prepare your mind and body for rest.

How they help:

• Calming Aromas: Candles infused with essential oils like lavender, chamomile, and vetiver have well-known calming and sleep-promoting properties.
• Relaxing Ritual: The act of lighting a candle and watching the flickering flame can be incredibly soothing. This simple ritual can help you transition from the stresses of the day into a more relaxed mindset.
• Ambient Light: The soft, warm glow of a candle creates a cosy and intimate environment that’s conducive to sleep.

Tips:

• Choose Natural Scents: Look for candles made with soy or beeswax and infused with pure essential oils. Avoid synthetic fragrances that can be irritating.
• Safety First: Always extinguish the candle before falling asleep to prevent fire hazards.

13. Have a relaxing soak with Bath Salts

A warm bath is a classic way to unwind before bedtime, and adding bath salts can enhance the experience even further. Here’s how a bath with salts can help improve your sleep:

• Muscle Relaxation: Epsom salts, a common type of bath salt, are rich in magnesium. This mineral helps relax muscles, easing tension and promoting a sense of physical ease.
• Stress Relief: The warmth of the water and fragrant bath salts can have a soothing effect on both body and mind, helping to melt away stress and anxiety.
• Pre-Sleep Ritual: A bath can signal to your body that it’s time to wind down. Making it a regular part of your pre-sleep routine can help train your brain to associate bath time with relaxation and sleep preparation.
• Improved Sleep Quality: The combined benefits of muscle relaxation, stress reduction, and the creation of a relaxing ritual can all contribute to deeper, more restful sleep.

Tip: Consider adding a few drops of calming essential oils like lavender or chamomile to your bathwater for an extra boost of relaxation.

14. Limit social media time or take a ‘social detox day’

The constant stimulation and endless scrolling on social media can disrupt your sleep in several ways. It’s crucial to set boundaries for a healthier relationship with technology and better sleep.

Here’s why it matters:

• Blue Light Interference: The blue light emitted by screens suppresses melatonin production, making it harder to fall asleep and stay asleep.
• Mental Stimulation: Social media can be overflowing with news, opinions, and emotionally charged content that keeps your mind racing and makes it difficult to relax.
• FOMO and Comparisons: The “fear of missing out” and the tendency to compare yourself to curated online personas can fuel anxiety and disrupt sleep.

Tips:

• Set Limits: Gradually reduce your social media time, especially in the hours before bedtime. Use device settings or apps to track and limit your usage.
• Social Detox Day: Consider taking a complete break from social media for a full day each week. This allows your mind to reset and can improve your focus and sleep quality.

15. Address any sleep disorders

If you find yourself consistently struggling to get a good night’s sleep, even after implementing healthy sleep habits, it’s important to consider the possibility of an underlying sleep disorder. Here’s why this matters:

• Common Disorders: Conditions like sleep apnoea, restless legs syndrome, and insomnia are more common than you might think. They can significantly disrupt your sleep and impact your overall health.
• Undiagnosed = Untreated: Left undiagnosed, sleep disorders can worsen and lead to further health problems. Addressing the root cause is essential for better sleep.
• Professional Guidance: A doctor or sleep specialist can help diagnose any sleep disorders you may have and develop a personalised treatment plan. This could involve lifestyle changes, medication, or therapies like CPAP for sleep apnoea.

Don’t Ignore It: If you suspect you may be struggling with a sleep disorder, don’t hesitate to seek professional help. Getting a diagnosis and appropriate treatment could be life-changing for your sleep and overall well-being.

Improving your sleep takes time and experimentation. Start by implementing a few of these tips and observe the difference they make. Don’t be afraid to try different approaches and adjust along the way. Remember, prioritising your sleep is an investment in your health, happiness, and quality of life. Sweet dreams!