News

5 hacks for a better night’s sleep

woman asleep in bed

Danny Baggs

Posted November 30, 2022

Do you struggle to get the recommended 7-8 hours of sleep every night? Here are five hacks to help you sleep better.

Sleep scarcity can lead to decreased work productivity, mental health problems, heart disease, Type 2 diabetes and other serious problems, according to the Australian Sleep Health Foundation. In fact, staying awake for 24 hours leads to the same poor level of hand-eye coordination as having a blood alcohol content of 0.1 (double the legal limit for driving). That’s why it’s vital to improve your sleeping environment and habits in order to get enough sleep.  

Having the right mattress and bedwear is essential to a good night’s sleep and performing at your best the next day. RACV Members save up to 40% off RRP at Snooze when you show your Membership card, including selected mattresses and bed frames, from 30 November to 11 December 2022.** Plus, RACV Members save an extra 10% on all Snooze mattresses from 30 November to 4 December 2022 when you try the Snooze Profiler® in store.*

Why do some people find it hard to sleep?

The Australian Government reports that insomnia affects most Australians at some point in their lives, with about 1 in 10 people having at least mild insomnia at any given time. A report commissioned by Sleep Health Foundation further found that almost 60 per cent of Australian adults regularly experience at least one insomnia symptom, like trouble falling asleep or staying asleep. Women and the elderly are more likely to find sleeping difficult.

Stress is a major factor in many cases of mild insomnia, but there is a wide range of things that can keep people awake. While conditions like restless leg syndrome, sleep apnoea or night sweats are medical disorders, many sleep disruptions come from environmental factors and lifestyle choices. Improving your sleeping conditions by creating a calm, restful bedroom and curbing sleep-depriving habits is key to getting better sleep.

 

woman making her bed

Choosing the right bedding can help you get a good night's rest. Image: Getty

 

How to have a better night's sleep

 

Ditch the technology before bed (or use blue light blockers)

It’s all too easy to clock up excessive screen time these days, with many Australians binging TV shows, playing video games for long periods, or scrolling social media on their smartphones all day – often simultaneously. Digital distractions can keep us up past an appropriate bedtime, plus impair our ability to switch off once we’re in bed.

It’s fine to indulge in your favourite media, but try to avoid screentime within one hour of bedtime. Don’t use any electronic devices in bed or watch TV from bed: you need to train your brain that getting in bed means going to sleep.

You can also invest in some blue-light blockers to help stave off late-night alertness. Blue light is emitted from the sun to help keep us alert throughout the day. But at night, when we absorb the artificial blue light from electronic devices and certain LED and fluorescent lightbulbs, our brains are tricked into thinking it’s daytime. This reduces our production of the sleep hormone melatonin and messes with our circadian rhythm, impacting overall sleep quantity and quality.

Luckily, anti-blue light products may allow the body’s melatonin production to function without interference. Some of the most popular blue screen blockers include eyeglasses, screen stickers, or colour-adjusting screen software built into mobile phones. computers and other electronic devices. These devices either filter out blue light rays or adjust screen colours towards the warmer end of the colour spectrum after sunset.

 

woman watching laptop in bed at night

Watching TV in bed isn't advisable for a good night's sleep. Image: Getty

 

Keep your room cool

Keeping your bedroom cool has a positive correlation with quality sleep. Our body temperature naturally drops at night, so a cool bedroom reinforces that it’s time to sleep. Cool temperatures also stimulate melatonin production, which promotes sleep.

Experts generally agree that the ideal bedroom temperature for sleep is between 15 and 19°C. If you don’t have air conditioning in your bedroom, or don’t want to keep it on all night, try turning on the fan and investing in bamboo viscose bed sheets, pillows and pyjamas. This ultra-soft material is cool to the touch and highly breathable. Blackout curtains can reduce heat entering through windows (which you should leave cracked open for fresh, cool night-time air), while a humidifier will get rid of the dryness that results in a hot, stuffy room.

 

close up of bed with nice sheets

Cool, breathable sheets are key in warm environments to help you sleep better. Image: Supplied

 

Understand what's the right mattress for you

Finding the right mattress for you and your sleep style can be difficult. Which mattress size and support suits you best can depend on varied factors, like whether you sleep in the same bed as a partner and what sleeping position you favour.

Heading to a mattress retail store can help you make a good choice, since there are sleep experts on hand to walk you through the options best suited to you. For example, Snooze Profiler® technology helps take the guesswork out of  choosing a bed that may better suit your needs and preferences, with recommendations on mattress firmness, pillow height, and more.

RACV Members save an extra 10% on all Snooze mattresses from 30 November to 4 December 2022 when you try the Snooze Profiler® in store. *

 

woman drinking coffee while looking at computer at night

Avoid caffeine or screen time close to bed for a good night's sleep. Image: Getty

 

Limit late snacks and caffeine consumption

You should avoid eating late meals or consuming caffeine after midday to improve your sleep.

Caffeine – commonly found in tea, coffee and energy drinks, but also in chocolate, soft drinks and sports supplements – is a stimulant that prevents drowsiness. The Sleep Health Foundation reports that caffeine effects can last up to 7 hours and takes up to 24 hours to be eliminated from the body. Consuming caffeine can make it harder to go to sleep or cause you to wake up more often during the night. Try limiting your caffeine consumption to no more than 400mg per day and avoiding taking caffeine every day.

Meanwhile, eating too close to sleeping can put stress on your digestive system. You may experience heartburn, acid reflux and interrupted sleep. High-sugar foods can also increase your body temperature, which negates your efforts to keep your room cool. Eat dinner at a reasonable time (several hours before bedtime) and keep any post-dinner snacks small and light.

 

bedroom with mattress

Opt for natural fibres like linen or bamboo in summer. Image: Supplied

 

Use different bedding for different seasons

Changing your bed linen according to the season can help keep you comfortable throughout the night.

In summer, choose natural fibres like bamboo, linen or cotton for their light, cooling qualities. Linen is very breathable, while bamboo (or a cotton-bamboo blend) is soft, cooling and moisture-wicking. Lightweight cotton is another summer favourite.

In winter, layer extra blankets, a winter duvet or a quilted bedspread to prevent heat loss during the night.

In spring and autumn, you can mix and match to find the most comfortable result. Try a bamboo or linen sheets with a heavier duvet.

 

RACV Members save on Snooze mattresses, bedding, bed frames and more. 
Discover more →

 

* Offer only available to Auto Club members from 30 November – 4 December 2022. Current participating Auto Club card must be shown at time of purchase to receive discount. Extra 10% off all mattresses applied to already discounted prices when you try the Snooze Profiler® and receive your sleep profile in-store.

** Offer ends 11 December 2022. Discount off RRP for participating Auto Club members. Current participating Auto Club card must be shown at the time of purchase to receive discount. Advertised prices and savings shown are based on Snooze Management Pty Ltd RRP. Products may be sold below the RRP in some stores prior to this offer. Exclusions apply. New orders only. Offer not available on floor stock, clearance, delivery, assembly and recycling services. As our stores vary in size, it is possible that not all products are displayed in all stores, but all products may be ordered on request. While we aim to ensure the information provided is correct, sometimes errors occur, and we reserve the right to correct any errors.