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. The blue light from our screens disrupts melatonin production, the hormone that runs the sleep cycle, and this is extra important for growing kids. Your brain will take the hint.
A Warm Bath
Research shows a warm bath or shower 1 to 2 hours before bed can help you fall asleep faster by supporting your body’s natural temperature drop, a key signal for sleep. A couple of handfuls of Elektra Magnesium Chloride Flakes turns it into a magnesium soak. If you are wondering about 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.
The Amazing You Sleep Magnesium Gel is a lightweight, non-greasy gel of magnesium, hemp seed oil, ylang ylang and lemon balm, made for exactly this job.
If you prefer a cream, the MooGoo Magnesium Moisturiser blends 20% bioavailable Magnesium Chloride into a natural cream base, without the tingling or stinging some magnesium lotions bring, and it suits all ages and skin types.
A Sleepy Latte or Tea
A warm, sleepy latte before bed is the easiest ritual of all. The Beauty Chef Sleep Ritual™ is a healthy chocolate powder you stir into hot water or milk before bed, 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.
The Amazing You Magnesium Nightly Wellness Drink is a chocolatey chai blend of magnesium glycinate, ashwagandha, L-Tryptophan and passionflower, with 119mg of magnesium per serve in a form that is gentle 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.
The Badger Sleep Balm is a certified organic bedtime balm in a base of olive oil and beeswax, infused with Bergamot, Lavender and Rosemary. Rub a little under your nose and on your temples before you close your eyes.
If you prefer a rollerball, the ECO. Modern Essentials Sleep Support Rollerball blends Rosemary, Lavender, Mandarin, Ylang Ylang and Chamomile essential oils, pre-diluted and ready for wrists, temples or the back of the neck.
Want more ideas? These are my 6 tried and tested natural sleep remedies.
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