Up to 71% of Australians struggle with their sleep.
Is it just me, or does sleep seem to be the very first thing we sacrifice the moment life gets busy? As a busy mum, I know all too well how tempting it is to stay up late just to get everything done. Some nights it feels like there simply aren’t enough hours in the day to tick off the to-do list.
And I am clearly not alone. Recent reports show that 60 to 71% of Australians struggle with sleep. About a third of us have trouble falling asleep, another third have trouble staying asleep, and nearly half of all adults are juggling at least two sleep problems at once, usually driven by stress, worry or money pressure.
A good night’s sleep supports our metabolism, our immune system and our mental health. So how do we get more of it, naturally? Here is what the science says, and the night time rituals that help.
Why Do We Need Sleep?
We all know we feel better after a good sleep, but what is happening behind the scenes? Sleep is as fundamental as good food, water and fresh air. It is when the body replenishes energy and does its repair and renewal work, and when we skimp on it, everything suffers, from our mood to our memory to our immune system. I went through the full list in my 5 life-changing benefits of a good night’s sleep.
What Happens When We Don’t Get Enough Sleep?
While most Australian adults say they get 7 to 8 hours a night, about 12% regularly sleep less than 5.5 hours. Nearly half have had health issues linked to poor sleep, and 29% admit they have made mistakes at work because they were tired. Long term, running on too little sleep raises the risk of more serious health problems.
My Night Time Rituals
The trick is doing them every night. Research shows a new habit takes 66 days on average to form, so stay with it.
Lights Down, Phone Out
Phones, tablets and computers out of the bedroom at the same time every night, ideally a full hour before you plan to sleep, and the lights down low. Screen light late in the evening pushes melatonin back, and melatonin runs the whole sleep cycle. Your brain will take the hint.
A Warm Bath
A warm bath or shower an hour or two before bed sets up the drop in core temperature that your body reads as bedtime. A couple of handfuls of Elektra Magnesium Chloride Flakes turns it into a magnesium soak. If you are wondering what to add to your bath, I have written about magnesium flakes versus Epsom salts.
A Book or a Journal
The last stretch of the evening is for quiet things. A real book, a few lines in a journal, anything that slows the mind down without a screen in front of it. Journaling is also a great way to get the day’s thoughts out of your head and onto paper.
A Magnesium Massage
A few quiet minutes working magnesium into tired legs and shoulders is one of the most relaxing ways to end the day, and it works just as well on restless little legs at bedtime.
For this job I like a gel. The Amazing You Sleep Magnesium Gel blends magnesium with hemp seed oil, ylang ylang and lemon balm, and it sinks in without any grease.
If you prefer a cream, the MooGoo Magnesium Moisturiser does the same job in a fragrance-free cream base, with none of the tingle some magnesium lotions bring.
A Sleepy Latte or Tea
A warm, sleepy latte before bed is the easiest ritual of all. The Beauty Chef Sleep Ritual™ is a chocolate powder you stir into hot water or milk, with 525mg of magnesium glycinate, a highly absorbable form of magnesium, plus passionflower, vitamin C, lemon balm and a heat-resistant probiotic for gut health.
Or go the chai route. The Amazing You Magnesium Nightly Wellness Drink adds ashwagandha and L-Tryptophan, and at 119mg of magnesium per serve it goes gently on the stomach.
A Balm or a Rollerball
The very last step of the night: a little something calming at your temples, so the scent itself becomes the signal for sleep.
A dab of the Badger Sleep Balm under your nose is the smallest ritual on this list, and somehow the one you notice most. Lavender, bergamot and rosemary in an olive oil and beeswax base, certified organic.
Prefer a rollerball? The ECO. Modern Essentials Sleep Support Rollerball carries the same idea in liquid form, five calming oils pre-diluted and ready for wrists and temples.
Want more ideas? These are my 6 tried and tested natural sleep remedies.
About the Author ~ Irene Falcone
Irene Falcone is a clean beauty writer and co-host of a wellness podcast. She has spent more than 15 years reading the back of beauty labels, and is a Telstra Business Women's Awards winner and a judge for the Clean + Conscious Awards.
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