Feb 2021
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine

Importance of a Good Night's Sleep

A sleeping woman

Having trouble sleeping at night? You are not the only one.

According to a study reported by the Sleep Health Foundation, it is a common problem experienced by 33-45% of Australian adults. But what is the importance of sleep, and how can you get a good one? Here are some tips for you.

Tips for a Better Getting a Better Night's Sleep

1. Create a quiet environment in your bedroom, soothing and calming

2. Download sleep-time apps, such as Calm, to help prepare your mind for sleep - try meditation, relaxation exercises, sleep stories or soundscapes

3. Go to bed when you’re tired - your body will tell you when it needs rest and restoration

4. Use your bedroom for sleep and intimacy only, not as your lounge room.

5. Get your daily Vitamin D with some early morning sunshine

6. Cool down your bedroom - a cooler environment is easier to snuggle under the doona

7. Try natural calming remedies - such as a lavender bath, chamomile tea

8. Invest in a good mattress - you spend more time in bed than you do in your car, so invest in your sleep!

9. Avoid eating heavy meals just before bed 

Things That May Be Stopping You Getting a Good Sleep

1. Caffeine, alcohol or smoking in the hours before bedtime

2. Afternoon naps - save up your sleepytime!

3. Going to bed when you’re not tired, or still wired from the day - try to calm down first with some of the above steps

4. Using your phone or tablet in bed or in the lead up to bedtime - turn of devices at least ½ our before bed

5. Don't lay in bed if you can't fall asleep, get up and have a cup of camomile tea or read a book

6. Watching the clock - time ticking by just increases anxiety.

Magnesium Can Help You Sleep Better

If you struggle with getting to sleep at night or staying asleep, it’s quite possible you have a magnesium deficiency (iron deficiency will leave you restless too)

Magnesium helps you sleep because it impacts:

  • Your circadian rhythm– Keeping you on schedule and releasing the right hormones at the right time of day.
  • Hormone balance – Magnesium balances hormones associated with sleep such as melatonin and GABA.
  • Sleep quality – Magnesium helps you stay asleep throughout the night. Studies have found that magnesium before bed can help you sleep throughout the night and when you’re magnesium deficient it impairs your sleep quality by making you restless.  

Magnesium deficiency can also keep you awake with racing thoughts because it’s known to cause nervousness and anxiety.

Jacqui Lewis
BHSc Nutritional and Dietetic Medicine

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