It's true, more of us than ever are having issues with our sleep.

Recent research shows around 60 percent of Australians say they experience issues with sleep three or more times a week. And unfortunately, very few people are seeking help.

We spoke with Rachel Beard, Sleep Wellness Manager A.H. Beard’s Sleep Wellness Centre, she says sleep "directly impacts our quality of life." Poor sleep isn't just an issue of tiredness. It can lead to cardiovascular issue, heart issues and even depression. Good quality sleep - and enough of it - is critical to overall wellbeing.

For those looking to improve their sleep hygiene, she's shared her expert tips and answered all our questions below. And yes, women do in fact need more sleep than men.

 

More than ever, Australians are reporting troubles falling asleep. Is this something you see a lot of?

poor sleep quality is a very real problem for many Aussies. There are many reasons why someone might struggle with sleep; being a shiftworker, having a young family, and work or financial stress can all keep us tossing and turning when we should be falling asleep. Medical issues can also play a role such as sleep apnea for example.

As we continue to live through a cost of living crisis these stresses can really mount and impact our sleep more so than normal. Equally, working extra hard at work and making up for lost time with revenge bedtime procrastination can see many struggle further in falling asleep thanks to blue light exposure and mental overstimulation when we should be calming down.

While some of the external stressors can be hard to control, we can often significantly improve our sleep with proper sleep hygiene. This means having a proper bedtime routine and balancing wellness in our general lives. At A.H. Beard we have been in the business of sleep for 125 years, over this time there’s been many things that influence how we sleep and trends for how to fix this— at the end of the day, a great sleep environment and routine has been the most crucial part of premium sleep.

 

 

What do you think are the main reasons why some can't sleep?

On top of daily stresses and medical issues that may impact our sleep, other lifestyle and environmental factors can also impact our slumber.

Temperature has a big influence on our ability to achieve premium sleep as it is linked to our circadian rhythm along with our heart rate and hormone release.

The best temperature for sleep is between 18 - 20 degrees celsius, anything outside of this can lead to disrupted sleep.

It can also prevent us from reaching the important REM sleep phase — the most restorative phase that allows our brain to repair. It’s important to make sure we have a ventilated and temperature regulated bedroom, and breathable, natural fibre sheets to set us up for premium sleep success.

Exercise can also be a forgotten factor that impacts our sleep. Exercising in the day is great to use up our energy so we’re ready for bed in the evening. However, exercising in the evening can actually keep us awake and restless for longer. Some light stretching or yoga is fine but avoid HIIT and anything high energy.

 

 

Why is bedtime phone usage so disruptive to healthy sleep?

Phone usage before bed disrupts our sleep in two main ways, blue light which disrupts our circadian rhythm and the content we consume.

As blue light enters our eyes and hits our brain, it suppresses melatonin production which we need to sleep. So essentially, we’re tricking our brain into thinking it’s time to be awake which hinders our ability to fall asleep naturally.

On top of this, the content we watch while on our phones can stimulate our brains and make it harder to calm down and relax for sleep. To avoid these issues, try putting the screens away for at least an hour before bed and switch to a book instead.

 

 

Is there anything we can be doing to fall asleep faster?

Setting yourself up with a dreamy bedtime ritual is the best thing you can do to improve your sleep. Start with a warm shower to give your body a small spike and fall in temperature which puts us into a sleepy state. From here, make sure you set up a sleepy environment with dim lights and no screens.

After this it’s up to you to personalise — some people benefit from pillow sprays and essential oil diffusers, breathing exercises, or even having comfortable pyjamas that put you in the mood to snooze.

If you want to really look at how you can fall asleep faster, consider what you do throughout the day. While exercise right before bed isn’t ideal, regular aerobic exercise earlier in the day can actually improve our sleep latency— the time it takes for us to fall asleep. So, if you’re struggling to fall asleep it might be time to get to the gym!

 

 

What are some of the core issues you see associated with sleep deprivation?

We are designed to function best on seven to nine hours sleep each night and without this our physical and mental health can suffer. Even if  you’re only missing out on 30 minutes each night, this sleep debt accumulates and can end up having the same effect as an all nighter.

Sleep deprivation causes us to struggle to concentrate while impairing judgement, making us more irritable and even making us hungrier. The long term impacts however can be even more concerning. They can include obesity, high blood pressure, heart disease, and also mental health issues. In fact, insomnia has even been linked to mental health disorders as serious as depression and PTSD.

 

 

Do you find that women need more sleep than men?

It’s actually been found through studies by Duke University in Durham North Carolina.

From puberty onwards, women need an average of 20 minutes more sleep each night than men.

The main reason for this is hormones and a woman’s monthly cycle. For example, in the last two weeks of a woman’s monthly cycle there is a rise in progesterone levels which require extra sleep as without it, women are likely to wake up feeling groggy and by the end of the fortnight, suffering from mounting sleep debt.

Interestingly, the symptoms of sleep deprivation that can be attributed to missing out on this extra sleep are often very similar to premenstrual symptoms — think moodiness, irritability, fatigue, foggy brain and poor memory. There is a school of thought that PMS symptoms are actually often more likely to be from sleep deprivation.

 

 

What are your favourite sleep aids?

While sleep aids such as sleep tracking devices can be a helpful guide, many people can actually become more anxious from them. Additionally, it can’t always be guaranteed that their results are accurate. Personally, I use an eye mask while I sleep to keep things dark and free of distraction while I sleep. Other than that, I prefer to stick to the basics of having a great bedtime ritual that
sets me up for premium sleep.