Sleep Glorious Sleep

Did you know we spend around 26 years of our lives asleep? And yet, most of us still wake up feeling ….. tired. You’re not alone, nearly 40% of people worry about their sleep, and it’s becoming clear why. 

Poor sleep is now estimated to cost Australia a staggering $66.3 billion per year, with sleep disorders accounting for over 3% of the national disease burden. Poor sleep accelerates ageing and cognitive decline and can impact our lifespan by up to 6 – 8 years.

Sleep is now understood to be one of the most important pillars of good health. Here’s some crucial ways to improve what is nowadays often called sleep hygiene. Build these pillars into your daily routine, and a good night’s sleep awaits you!

The Light We Didn’t See Coming
We’ve all heard about blue light from phones, but recent studies suggest that the overhead lighting in our homes might be a bigger culprit when it comes to disrupting our natural sleep rhythms. The brightness of artificial light, measured in lux, matters more than we thought. Simply put: the dimmer your lights, the better before bed. Swapping harsh lights for soft, warm-toned lamps in the evening could do more for your sleep than a screen filter ever will.

Screens in Bed? It Depends
Here’s the latest research. Using screens before bed doesn’t automatically wreck your sleep. The real issue starts once you’re in bed. Whether it’s mindless doom scrolling, intense gaming, or checking work emails, screen time in bed shortens sleep duration and disrupts quality, especially if it drags you past your usual bedtime.

Sleep Anxiety: A Modern Epidemic
Ever worried so much about getting good sleep that you end up sleeping worse? You’re not imagining it. A growing number of people now suffer from orthosomnia – the anxiety of trying to get perfect sleep. This is often triggered by sleep trackers. Ironically, this obsession can create the very problem we’re trying to solve.

So What Can You Do Tonight?

• Ditch perfection. Use sleep trackers as friendly guides, not judges.

• Sleep hygiene. Unplug 30 minutes before bed, and keep devices out of the bedroom.

• Try mindful sleep tools. Deep breathing, yoga nidra, or gratitude journaling can help you wind down.

• Borrow from the latest in ‘sleep tourism’. Hotels now offer blackout rooms, scent therapy, and circadian lighting. You can do the same at home,think lavender oil, blackout curtains, and a soothing playlist.

My Hot Tip? 🔥

Tart cherry juice twice a day. Tart cherries (especially the Montmorency variety) are a natural source of melatonin. They also contain tryptophan and anthocyanins, compounds that help increase melatonin production and reduce inflammation.

A 2018 study of adults with insomnia showed significant improvement in sleep time. People using tart cherry slept up to 84 more minutes per night. Give it a try!

Sleep is Your Superpower
Sleep isn’t just downtime, it’s a powerful tool for healing, focus, emotional balance, and peak performance. 

Here’s to sleeping well, and living younger, longer and better as a result!

See you at Be Well again soon.