Getting a good night’s sleep plays a vital role in living a longer and healthier life. It’s our body’s natural way of repairing itself so that it can recover and prepare for the day.

Poor sleep can have a detrimental effect on our bodies, not only in the short term, but it can also lead to significant problems down the line. Lack of quality sleep can cause our immune systems to weaken over time which, in turn, increases our risk of developing serious health conditions that may have lasting effects on our physical and mental health. Given this, it is important to work on cultivating good, healthy habits that will promote better sleep each night.

Below, I share five tips to get you snoozing more quickly and deeply each night:

• Establish an exercise routine. Exercise is one of the most scientifically proven ways to improve not only sleep but almost every aspect of a person’s overall health. Exercise during daylight hours has been shown to drastically reduce the time it takes for a person to fall asleep, while simultaneously improving energy levels throughout the day. A review of 14 different studies examining the interaction between exercise and sleep quality found that exercising three times per week, with low to moderate intensity, has positive and significant effects on sleep quality[1]. It also works in reducing cortisol levels - the hormone responsible for stress, which can mean less tossing and turning and an overall better night’s sleep. Even exercise sessions of only 10 minutes per day can improve sleep outcomes, however health experts recommend a minimum of 30 minutes of moderate exercise per day or 15 minutes of high-intensity exercise to keep you covered.

• Eating and drinking wisely. It’s no secret that what we eat and drink greatly affects our body and energy levels, along with the quality and duration of our sleep. Experts suggest avoiding spicy or acidic food, caffeinated or alcoholic drinks and sugary foods to avoid heartburn, indigestion and other sleep disruptions associated with difficulty falling asleep. Another good rule of thumb is to leave a three-hour window between your last meal and your bedtime to allow for sufficient time to digest.

• Spend time outdoors. Your body has its own natural clock, known as the circadian rhythm, which lets your brain know when to stay awake and when it is time to sleep. Your daily exposure to natural light has a proven effect on your sleep quality and your circadian rhythm. A systematic review and meta-analysis on the association between vitamin D deficiency and sleep showed that vitamin D deficiency is associated with a higher risk of sleep disorders.[2] Natural sunlight is the most important, natural source of vitamin D. So consider spending least 30-60 minutes outside each day, whether it be taking your lunch break outside or going for a walk around the block.

• Avoid electronics before bed. Our screens emit blue light that suppresses melatonin, the hormone responsible for sleep. This means excessive screen time before going to bed could be the one to blame for your troubles falling asleep. To put your sleep schedule back into balance, try switching on night mode and reducing or eliminating screen use at least one to two hours before bed. This can allow for your body’s natural production of melatonin to take place.

• Establish a bedtime routine. Having a consistent relaxing bedtime routine can signal to your body that it’s time to unwind and have some rest. You can create this routine around any relaxing activity that helps keep you calm, such as reading, taking a bath or journaling. Ensure the temperature of your room is comfortable to prevent you from waking up in the middle of the night feeling too hot or cold.

• Introduce weight. The benefits of using weighted objects to assist in the sleeping process have been well documented. Introducing items such as weighted blankets have been proven to relieve symptoms of anxiety, insomnia and even ADHD[3]. The weight mimics deep touch pressure stimulation, a technique used by occupational therapists to help reduce anxiety and stress. The weighted-nature of the blanket works to lower your heart rate and induces a deep sense of calm, thereby improving sleep.

About Davie Fogarty

Davie Fogarty is an entrepreneur and founder of Calming Blankets - one of Australia’s highest-quality, science-driven weighted blankets. Davie established the brand in 2017, after discovering the benefits of a simple, weighted blanket on his sleep and health. Since then, Davie has grown the company into one of the country’s fastest-growing brands. www.calmingblankets.com.au

[1] International Journal of Behavioral Nutrition and Physical Activity, 2020 https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-0913-3#Sec26

[1] Nutrients, 2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/

[1] Journal of Clinical Sleep Medicine, 2020 https://pubmed.ncbi.nlm.nih.gov/32536366/