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How to get a better night's rest

Simple things you should do before bed every night to ensure a perfect night sleep

Research has revealed the winning combination for a perfect night’s sleep, highlighting numerous tips that you can start trying tonight. The poll asked 2,000 participants to name everything that improved their sleep – highlighting numerous trends. The study found that people sleep best curled up on the right side, in a 16 degrees Celsius room, and after reading a few pages of a good book.

Although getting 8 hours of sleep is common knowledge, the study found that the ideal time to go to sleep is 10:39pm, and controversially, 44 per cent of people believe they sleep better when their partner isn’t in the bed with them.

Jas Bagniewski, founder and CEO of eve Sleep commented: “It still seems though, that we have some way to go towards actually putting this knowledge into practise: while we all know that looking at our phones isn’t helpful for example, almost a third of us are still doing it less than 10 minutes before trying to drop off.”

It also emerged four in 10 people can’t get to sleep unless the room is completely dark, and a quarter can’t drop off unless there’s a total absence of noise.

Furthermore, one in four of participants couldn’t remember the last time they had a good night’s sleep, with many saying their lack of slumber is due to the temperature in the bedroom being too hot.

Bagniewski said: “Interestingly, a massive 50 per cent don’t sleep well because they are too hot, and the good news is that really is easy to fix.

“A breathable mattress can make a significant difference. Couple that with bedding made of a breathable fabric like linen which allows for good airflow and absorbs moisture, and you should see a very fast improvement.

The key to a great night’s sleep

  • Be in bed by 22:39 — and try to sleep
  • Ensure your room temperature is 16 degrees Celsius
  • Put on clean bedding
  • Make sure the room is totally dark, painted white, and tidied
  • Avoid your phone for 37 minutes before sleep
  • Read a few pages of a paper book (not an e-reader)
  • Sleep on your right side, with legs curled up
  • Don’t cuddle up with your partner

While these simple lifestyle changes could be the key to a better night sleep, it is also important to understand how different corners of health apply and contribute to your individual sleeping patterns.

If there is long-lasting stress, this could impact hormone levels and in turn, affect sleep and sleeping patterns. During prolonged periods of stress, the adrenocorticotrophic hormone within the pituitary gland releases cortisone and cortisol from the adrenal glands.

Patients presenting with insomnia have been noted to have higher levels of the adrenocorticotrophic hormone than those with regular sleep patterns. Studies around the topic suggest that ongoing stress and excessive arousal can contribute to insomnia.

Melatonin is a hormone produced by the pineal gland and contributes to sleep. The main message from Melatonin is “it’s time to sleep”. When darkness occurs, the pineal gland is activated and, as a result, Melatonin is released into the blood stream. These levels of Melatonin stay elevated for hours while sleep incurs, and drop to ‘day-time’ levels when the sun rises on a new day. Day-time Melatonin levels are barely detectable.

In addition to sunlight, artificial light can also create a bright enough environment to prevent Melatonin release.

Imbalanced levels of Melatonin could be the key in a patients symptoms and a perfect way to begin understanding chemical imbalances and whether they are a contributing factor to symptoms.

At Clinical Labs Functional Pathology, we understand that particular hormones influence the body and overall health in many ways and offer numerous hormone tests, including Melatonin specific testing through saliva, to assist in the ongoing management of health concerns.

To order a Functional Pathology kit visit our online store, or for more information call us on 1300 55 44 80.


News.com.au , George Harrison. 2017. Health Problems. [ONLINE] Available at: http://www.news.com.au/lifestyle/health/health-problems/simple-things-you-should-do-before-bed-every-night-to-ensure-a-perfect-night-sleep/news-story/a22e3e0f6ac5897b75c709e6ce5a9704.