Are you hitting those eight hours of suggested sleep each night? Kudos if you are; you’re among the majority! Nevertheless, almost half of all Aussies have trouble maintaining healthy sleeping habits. Actually, recent studies show that 42 percent of Australian women manage to sleep for just six hours or fewer. This shortage often leads to problems at work, in personal relationships, and general health. What steps can be taken then? Let’s explore this further.
The numbers, taken from
ResMed’s
The 2025 Global Sleep Survey reveals more severe issues for individuals experiencing perimenopause and menopause. Approximately 49.86 percent of these women obtain six hours or less of sleep each night. Additionally, almost one out of every four peri/menopausal women takes a sick day specifically to recuperate from their lack of sleep.
Men tend to do better, with only slightly more than 33 percent managing six hours of sleep or less. Nevertheless, the statistics point towards an increasing disparity in sleep duration between genders.
Persistent inadequate sleep can affect our interpersonal connections and work efficiency, as well as elevate the likelihood of cognitive deterioration, emotional disorders, and severe medical issues such as heart failure and strokes," stated Dr Carlos M. Nunez, ResMed’s Chief Medical Officer. "These dangers become more pronounced for those who have undiagnosed or insufficiently controlled sleep apnea. This underscores the significance of discussing treatment options for disturbed sleep with your physician.
Sleep is just as crucial for well-being as what we eat and how much we move, but countless people grapple with it alone.
Facing these concerning figures, the marketplace has flooded with an astonishing variety of sleep assistance products. Yet, does any of them truly deliver effective results?
The Weekly
sets out in quest of sleep.
How it started
Wellness mogul
Gwyneth Paltrow
She announced on her Instagram that she had found the key to perfect sleep: taping her mouth closed before going to bed. According to Gwyneth, breathing through the nose at night increases the body’s alkalinity and enhances the quality of one's rest. She posted a picture of the tape she recommends using ( priced at $37.50 for a pack of 90 strips ) which sparked a wave of followers mimicking her sentiments all over the web.
Sleep specialist Dr Carmel Harrington explains that the core scientific principle behind this popular trend is that breathing through your nose warms and moistens the air before it reaches your lungs. However, there’s no need to shell out nearly $40 for specialized adhesive to enjoy these advantages. "All humans naturally prefer breathing through their noses," she states. "If you're not a regular nasal breather, there could be an underlying cause, so avoid using tape nightly without addressing those potential problems."
Dr. Harrington explains that using surgical tape to close your mouth might offer temporary assistance for certain sleeping disorders. Nonetheless, applying a large piece of tape across your mouth horizontally is largely ineffective. Moreover, it could be hazardous.
Dr. Harrington, as a sleep researcher, feels exasperated witnessing costly yet unhelpful remedies promoted by individuals solely aiming for profit. "Many of these products originate from legitimate studies," she explains, "but commercial interests amplify their significance beyond what they deserve."
According to a Sleep Health Foundation (SHF) survey, Australians are getting 1.5 hours less sleep compared to what they got back in the 1960s, with about 12 percent stating they get under 5.5 hours of rest each night. This falls short of the ideal range of 7-9 hours recommended. Not surprisingly, people are keen on finding remedies, leading to a surge in the market for sleep-related products and services.
Mattress
Sales are set to surpass half a billion dollars in Australia this year, and companies are pouring resources into advanced technology to impress us and secure our patronage.
Tempur, a bedding company, has enlisted David Beckham as their ambassador. Technology firms have also joined this trend with offerings like meditation applications, sleep tracking devices, and gadgets that produce white, pink, and brown noises. Additionally, products such as sleep-inducing tea, scented candles for bedtime, temperature-regulating bed covers, lavender-scented mists, and weighted blankets are increasingly popular.
According to Dr. Harrington, we are a sleep-deprived country. "This nation is looking for solutions," he states. The main query seems to be: 'How can I improve my sleep?' In an effort to address this issue, the sleep company Emma transformed a Sydney hotel into what they believe to be the ideal sleeping space. However, as Ms. Merritt from Emma — the brand’s sleep science division — points out, most people don’t slumber in high-end accommodations.
The question I have is whether it's feasible to create a similar haven at home. Motivated by scientific curiosity and the quest for better sleep, Emma suggested a personalized consultation aimed at identifying aspects of my daily routine that could be enhanced to promote more restful nights. Thankfully, this process did not involve taping my mouth closed.
Let there be light
If improving your sleep is your goal, begin by examining the lighting around you. As Emma explains, "Light plays a crucial role in maintaining our body’s internal clock." The concept of a "circadian rhythm" might ring a bell; this cycle involves the increase of cortisol, the awakening hormone, during the day and melatonin, the sleep-inducing hormone, as evening approaches.
"The part of your brain that controls your circadian rhythm — known as the suprachiasmatic nucleus — has nerve connections that run directly from your retinas,"Emma says.
That's the science supporting the trend of popularity for alarm clocks equipped with lights, commonly referred to as sunrise alarms.
The concept involves these devices replicating a sunrise by gradually illuminating your dark room with daylight-like brightness along with sound. You could get a simple version for approximately $40. On the higher end, a premium sunrise alarm clock might set you back over $200.
"The catch is that all forms of artificial lighting would constitute only a minuscule portion of natural light’s intensity,"Emma explains.
But, when I swap my phone alarm for a sunrise alarm, I discover that it does indeed help me wake. When I’m woken up by light as well as sound, it’s harder to hit snooze. Put simply, the light is annoying in exactly the way you want it to be.
This statement holds for the converse scenario as well. Emma points out that one of the major obstacles to getting quality sleep in contemporary times is the exposure to light from our electronic devices just before bedtime. Products designed to block blue light, like certain items, aim at addressing this issue.
blue-light glasses
and
phone shields
They form a substantial segment within the sleep industry. Nonetheless, the studies examining the impact of blue light present conflicting findings.
Doctor Harrington clarifies that the blue light from our electronic devices decreases melatonin levels by roughly 10 percent. However, he points out that this issue is often oversimplified: "There's a widespread belief that blue-light filters are highly effective, leading many to assume they’re protected simply by using such filters. Yet, reality presents a more intricate scenario."
The
Sleep Health Foundation
suggests that reducing screen time is more effective than trying to offset the impact of the light. "The natural increase in melatonin levels during the evening isn’t significantly altered by an hour of exposure to bright screen lighting, yet... after about 90 minutes of using technological devices in the evening, individuals tend to feel less drowsy."
Certainly, Dr Harrington thinks that applying a blue light filter might be counterproductive as individuals could end up spending more time on their gadgets, thinking the filter fully protects them.
There's a larger narrative, and extensive studies have been conducted to understand why our gadgets are disrupting our sleep," she explains. "The main factors are threefold. First: Our eyes aren’t getting sufficient exposure to soft lighting. Second: We're glued to computers or phones due to engagement and interest, which leads to increased production of alertness-promoting hormones like adrenaline and cortisol.
Three "Rather than spending just the five minutes we intend to on our devices, time flies and suddenly half an hour has passed." This "engagement" aspect keeps our brains buzzing with activity rather than calming down as we prepare for bedtime.
"Research indicates that individuals who utilize their phones for work-related tasks up until two hours before bedtime often experience poorer sleep quality and increased instances of waking during the night," explains Emma.
Nevertheless, not all evening technology use is detrimental. "Employing it for meditation [or] if you're listening to an audiobook... can be beneficial," she notes.
My significant other relies on podcasts covering astrophysics and mathematics to help calm their mind following a hectic day. They find that these podcasts redirect their thoughts away from both work and daily stressors. Although I prefer complete silence, the steady hum of dialogue doesn’t disturb me either.
Create a sanctuary
According to our specialists, the setting where you sleep can significantly impact how well you rest. "Having your bedroom in excellent condition genuinely aids both the body and mind in achieving better sleep," explains Dr. Harrington. "It’s essential for your bedroom to serve as a sanctuary."
Although it might be enticing to justify buying luxurious bedding, what truly matters is maintaining a cool and tidy sleeping environment. With many people converting their bedrooms into makeshift offices or living spaces during COVID-19, those who continue to work from bed using just a laptop balanced on their legs could find themselves struggling to get proper rest.
“If the brain is associating the sleeping environment with the working environment, sleep can become problematic,” Dr Harrington says. The room should also be dark. She doesn’t recommend many products, but Dr Harrington does suggest investing in your sleeping space. “Have the best
bedding
“That’s because the mattress isn’t supportive anymore,” she explains. “I often meet individuals who use the same bed for 15 or even 20 years, after which it loses its supportiveness, leading to disrupted sleep patterns.”
The main priority is comfort. While linen from Manchester has become popular recently, I much prefer using cotton. No matter how you choose to sleep,
pyjamas
, wearing an old Van Halen T-shirt, or opting for nothing at all comes down to personal choice. However, Dr. Harrington suggests selecting natural fibers to avoid overheating. The optimal sleeping temperature ranges from approximately 17-19°C.
During the day, our body temperature usually varies by about one degree, which actually has quite an impact,"Emma explains. "Reducing our internal body temperature is essential for boosting melatonin production." That’s why sleeping feels tougher during summertime. An effective mattress can enhance airflow and consequently manage body heat better.
The simple mattress has undergone a transformation, with makers introducing various features such as motion isolation and gel cooling tech. To maintain objectivity for my research, I didn’t swap out my whole bed; however, I did test one.
mattress topper
As a budget-friendly option. Incorporating a topper made a significant difference.
My bed noticeably improved in comfort without having to spend money on an entirely new one. When planning to enhance your mattress, Emma suggests looking into its makeup. Foams that are dense but poor quality might retain heat.
Muted tones
A bedroom conducive to sleep should be tranquil or at least feature minimal disruptions from noise. This does not imply needing to invest $500 in an advanced sound machine. Although certain individuals find these helpful, according to Dr Harrington, their effectiveness lacks strong backing, and more budget-friendly options can suffice.
"In a loud setting, having a white noise generator can be really helpful as it masks all the different noises," she says. "This way, no single sound will catch your attention." Dr. Harrington frequently suggests using an ordinary pedestal fan for this purpose.
menopausal
You understand, when it gets warm, there's also that background noise.
Regarding noise, both Dr. Harrington and Emma enjoy using meditation applications. Certain technologies have the potential to improve your sleep quality. This is acknowledged by all the experts involved.
The Weekly
chatted with suggested sleep-monitoring applications. According to Dr. Harrington, a reliable meditation app along with a sleep tracker are "the two most valuable tools."
There’s more to this story, as extensive research has been conducted on why our gadgets are causing significant issues with our sleep.
The finishing touches
Essential oils, incense, pillow mists, and
candles
are major contenders in the sleep products market. I've consistently had a
healthy
There is scepticism regarding certain claims made about aromatherapy; however, I am aware that lavender enjoys a solid reputation for being an effective aid to help with sleep.
Research indicates that aromatherapy effectively calms the mind, and hospitals have utilized this successfully in intensive care units," explains Dr. Harrington. "When your brain links an outcome to a particular stimulus, it responds rapidly due to conditioning.
Even though Gwyneth Paltrow and her followers might suggest otherwise, there isn’t a quick fix for insomnia. However, making minor adjustments can enhance your odds of getting better sleep. One of the most worthwhile purchases I made was an eye mask to shield myself from a pesky streetlight right outside my bedroom window.
If you're part of the one in five Australians who struggle with significant sleep disorders, consult your physician. Yet, if you just find it challenging to achieve restful and adequate sleep, consider getting a comfy bed, ensuring a chilly and dimly lit bedroom, and opting for calming
meditation app
And a solid routine can significantly improve things.
So many individuals experience stress in their everyday routines, which significantly affects their sleep," Emma explains. "Therefore, any resource that enhances happiness, tranquility—having a beneficial influence on one’s mental health—is also likely to greatly improve the quality of their sleep.
The post
The four tips for improving your nightly rest through good sleep habits
appeared first on
The Australian Women's Weekly
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