Doze And Don’ts: 12 Ways To Optimise Your Sleep Routine

It’s a no-brainer: Sleep is essential for good health. Yet more often than not, rest is the last thing we prioritise when life gets busy. In fact, one study in the United States found that one-third of us are not getting enough shut-eye. And while diet and exercise often steal the spotlight as the focal points of a healthy lifestyle, a sleepless night can easily cause a domino effect of skipped workouts, sugary snacks and a loss of motivation.

According to the National Sleep Foundation, most adults should aim for seven to nine hours of nightly sleep. However it’s not just the amount of time we spend dozing that’s important: A ‘good’ sleep quality means drifting off within 30 minutes of hitting the pillow and having 20 minutes or less of wakefulness throughout the night.

Once you’ve already covered the basics, like sticking to a consistent sleep schedule or cutting back on caffeine, here are a few ways you can streamline your journey to dreamland and wake up feeling even more refreshed.

Limit Light Exposure Before Bed
It’s well-documented that the blue light from our phones, computers and light bulbs can interfere with our circadian rhythms. Try to limit your screen time before bed or turn on your device’s ‘night shift’ mode to adjust the screen’s brightness and tone in the evening. In your home, and especially in your bedroom, use warm-coloured light bulbs, such as the KOZE Sleep Light bulb, which emits a soft amber glow and blocks 99.95% of the blue light typically found in LED bulbs.

Relax With Magnesium
Also known as ‘nature’s tranquiliser’, magnesium is proven to promote relaxation and a sense of calm. Research has shown supplementation of this essential mineral has a positive impact on both sleep quality and sleep duration. Fortunately, it comes in many forms – from skincare products like Sunfood Superfood’s Magnesium Oil Spray to organic capsules like Ora’s Natural Sleep Aid Supplement, which also contains other sleep-supportive ingredients like lemon balm, Valerian root and tart cherry.

Enjoy A Pre-Bedtime Soak
Studies show that taking a hot bath (or shower) within three hours of bedtime can help you fall asleep faster. Contrary to what you may assume, it actually lowers your core body temperature and signals to your brain that it’s time to go to bed. Make sure your bath or shower lasts at least 10 minutes to reap the benefits, and if you’re physically active, try adding Epsom salts (such as Dr. Teal’s Lavender Epsom Salts), which are infused with magnesium sulphate to help ease sore muscles.

Turn Your Room Into A Dark Cocoon
Darkness helps your body produce melatonin, a serotonin-derived hormone that promotes sleepiness. If you find yourself waking up too early, consider if light sources, such as sun rays slipping through your blinds, might be disrupting your sleep. Blackout curtains can help you turn your room into a pitch-black sanctuary, especially if you live in a brightly lit city or in a place where summer days can stretch interminably. Nicetown’s Thermal Insulated Curtains come with the added benefit of helping you save energy and reduce exterior noise, too.

Wear A Sleep Mask
Travellers know just how effective a sleep mask can be during a mid-flight nap. But old-school eye masks can also be helpful at home – especially if you’re sharing your space with someone with a different sleep schedule. For an extra luxurious option, try the highly reviewed Slip Sleep Mask, which is made with the highest grade long ­fibre mulberry silk. Silk fibres are significantly less moisture-absorbent than many other fibres, so you can rest assured knowing your skincare will stay where it belongs.

Try A Weighted Blanket
If your overactive mind is keeping you awake, opt for a blanket that makes you feel snug and secure. Researchers say a weighted blanket can be a sensory tool used to reduce anxiety, especially in kids. Depending on your climate, there are a range of options, but it’s typically recommended that you buy a blanket that weighs approximately 10% of your body weight. The hand-woven Nuzzie blanket comes with the added benefit of being breathable and cooling yet aesthetically pleasing with its chunky knit design. As a bonus, the company’s sustainable and ethical ethos (it donates a blanket to a US charity for each Nuzzie sold) allows you to contribute to a good cause.

Find Your Sleep Soundtrack
Whether you’re blocking out a snoring partner or looking to quiet your busy mind with a guided meditation, the right audio can help set the tone for your slumber. Since regular plastic headphones or earbuds can be uncomfortable to wear lying down, opt for a sleep-specific headphone set. AcousticSheep SleepPhones was created by a family physician who couldn’t find any comfortable headphones to wear in bed after taking late-night patient calls. The ultra-thin flat speakers are located in a soft fleece band, which has built-in controls that allow you to easily adjust the tunes on your Bluetooth-enabled devices without having to reach for your phone.

​Upgrade Your Bedding
With studies showing that the quality of your bedding can affect your sleep, especially if you have back or neck pain, it may be time to upgrade your mattress. Pay attention to your sheets, too; natural fibres like cotton or bamboo stay cool in the summer months, while flannel or cashmere will keep you warm in the winter. Brooklinen’s Luxe Core Sheets are a best-seller for a reason: they feature a hotel-grade 480-thread count and are made with smooth, long-staple cotton that’s certified by Oeko-Tex for being free of harmful chemicals.

Embrace Aromatherapy
For some, setting up the ultimate sleep oasis includes incorporating some calming scents, such as lavender, which studies show can have a positive effect on the nervous system. Depending on your preferences, you can opt for a spray like Susanne Kaufmann’s Pillow Spray or a diffuser that emits a soothing scent. Vitruvi’s Stone Diffuser is so stylish it doubles as decor. And it can be paired with their own “Sleep” essential oil, which blends lavender, frankincense, ylang-ylang, Roman chamomile and vetiver for a powerful olfactory cocktail.

Find Your Perfect Pillow 
There’s no one-size-fits-all pillow. And using the wrong one for your sleeping style can be a nightmare when you’re trying to doze off. Back- or side-sleepers may want to try an ergonomic pillow with dedicated curves to support the neck, like Tempur-Pedic’s Tempur-neck Pillow. While stomach sleepers might opt for a cloud-like cushion such as the ethically sourced Casper Sleep Down Pillow.

Improve The Sound Quality Of Your Room
Some people enjoy falling asleep to the ambient whir of white noise, which can mask other sounds that disrupt sleep. In one study, a white noise machine reduced the time it took hospital patients to fall asleep by nearly 40% in comparison to those who didn’t use the device. While there is a range of options on the market, Adaptive Sound Technologies’ LectroFan Evo has won praise as an affordable white noise machine that provides ten fan sounds, ten white, pink, and brown noise variations (these consist of different sound frequencies), and two varieties of ocean sounds. Earplugs or a simple fan are other options to consider if you’re looking to drown out the noise of your neighbourhood.

Wake Up With The Sun
Instead of using your phone as an alarm clock, which can lead to disruptive nighttime notifications and the temptation to scroll when you can’t sleep, opt for a sunrise alarm clock, which artificially simulate gradual sunsets and sunrises so that you can trick your internal clock into falling asleep and waking up more easily. The HomeLabs Sunrise Alarm Clock offers a dimmable LED display and even comes with natural sounds like birds chirping or ocean waves so you pleasantly rise and shine – and ditch the dreaded snooze button for good.