Interrupted sleep can affect our mood, relationships and ability to function during the day. Turn these tips into new habits to maximise your night hours and be raring to go when dawn breaks.
1. Re-evaluate your bedroom lighting
Our bedroom should be the cosiest room in the house. That doesn’t just mean soft pillows and the ideal mattress – getting the lighting just right is also critical to a good night’s sleep.
A dark room is ideal. If you have blinds or curtains that let in light from outside, it can help to install block-out blinds or hang a heavier piece of fabric over the window. A low night light might be appropriate if you prefer not to sleep in total darkness. More intense lighting has been shown to suppress melatonin, a hormone that helps our body respond to darkness.
Installing smart lighting can help you control light colours and levels. Smart lighting can even mimic fading light or be set to a timer so the brightness dims as you drift off.
2. Get your partner on the same page
Sleeping with another person in the bed can mean compromising on evening routines, the best brand of blanket and ambient noise. Studies show that sleep and relationship problems tend to occur at the same time, especially during periods of transition or significant events, such as having a baby. Over time, couples actually become bound together by their sleep routines – so it’s important to get them right.
Over time, couples actually become bound together by their sleep routines.
Some mattresses cater to different preferences on each side of the bed, so you can tailor to your preferred comfort level without having to compromise. If you like a plush mattress but your partner prefers a firmer feeling mattress, a range such as SleepTailor can give you the best of both worlds in one mattress.
The quality of our sleep is affected by how we’ve interacted with our partners during the day, our mental health and other factors, such as snoring. To avoid fights over who’s hogging the doona, keep lines of communication open and talk to your partner before hopping under the covers.
3. Work with your circadian rhythm to relax
Circadian rhythms are natural processes that respond primarily to light and dark. Most living things are affected, from animals and plants to microorganisms and humans.
An example of a circadian rhythm is our sleep-wake cycle. We tend to wake during daylight hours and sleep when it’s dark. When we interrupt this pattern – for example, by using bright screens at night – it can confuse our bodies into thinking we’re at a different stage of the cycle, and affect our sleep.
Seeking out sunlight while we’re awake can reinforce the body’s cue to be awake.
Embracing our circadian rhythm is a good way to relax. For example, seeking out sunlight while we’re awake can reinforce the body’s cue to be awake and even improve our mood, while limiting exposure to bright lights at night can help our bodies recognise it’s time to wind down.
4. Wind down with a calm mind
Relaxation is never instant. Our bodies need time to settle into an evening rhythm. Meditation and mindfulness can help improve the quality of our sleep and reduce the known impacts of poor sleep, such as low mood and concentration, by igniting the parasympathetic nervous system and encouraging slow breathing.
Consciously using slow breathing techniques can help combat insomnia and reduce the pre-sleep arousal that makes it harder for us to drift off. Some studies have also shown that listening to relaxing music can help us feel like we have had a better sleep.
Guided sleep meditations can be a great complement, helping us let go of the day, lower our heart rate and rest our mind. Choose a routine that will take you towards a satisfying slumber, such as Andrew Johnson’s Deep Sleep Meditation. And keep doing it – research suggests maintaining the habit over time can significantly improve sleep quality.
Sometimes, soothing tunes can help you tune out. Try listening to our wind-down playlist and use it to build out your own.
Snoozefest playlist
5. Make sure your mattress is the best fit for you
Being comfortable in bed is one of the most crucial parts of having a satisfying sleep. The right mattress can make or break even the most dedicated sleepyhead.
Mattress technology is always evolving, and current options are designed to give you the most restful experience. Ask about features such as Nested Duo pocket springs, which are interlaced to provide a seamless feel from one side of the mattress to the other, and a 3D comfort layer that provides added comfort and can help to alleviate pressure. You might even be able to tailor your mattress to suit your individual requirements.
6. Treat yourself to special linen
While there’s no scientific evidence to confirm the sleep benefits of fresh sheets, everyone knows they are the best. With your lighting, sleep routine and mattress in check, top it off with cotton or bamboo cotton for the cosiest snooze possible.
Customise your mattress for a better night’s sleep with the Snooze SleepTailor range.
