It reduces stress, boosts your mood and immunity, improves your memory and keeps you healthy – it seems there’s no end to the benefits of a good night’s sleep.
Such a pity it’s so often elusive . . .
In the eternal quest for the holy grail of a perfect night’s rest, I tested five remedies that don’t require a prescription or a complete life overhaul.
The recommendation
Turn off screens two hours before bedtime and dim the lights an hour before.
“Light bulbs can suppress melatonin,” says Matthew Walker, a professor of neuroscience and one of the world’s leading sleep experts.
Melatonin is the hormone your brain produces in response to darkness and helps with the timing of your circadian rhythm – your 24-hour internal clock that regulates cycles of alertness and sleepiness by responding to light changes.
“One hour of iPad reading versus one hour of reading a book in dim light shows that an hour of iPad reading delays the release of this critical darkness hormone by about three hours,” Walker says. “Furthermore, you don’t get the same amount of REM sleep.”
“Light bulbs can suppress melatonin,”
The verdict
This was a tough challenge because my nightly routine was to watch Netflix or scroll through Instagram until I fell asleep.
When I finally got it right it made a huge difference. I was sleepy by 9:30pm.
The trickiest thing was to keep my phone away from my bedside table because it functions as an alarm and I often use it in bed to make arrangements for the next day.
But I put my phone on charge outside the bedroom and used an analogue alarm clock instead.
Rather than being on Instagram, WhatsApp and Netflix before bed, I read with just my bedside lamp on. I also switched off most lights about two hours before bedtime, and it was surprisingly soporific.
The recommendation
Wear an eye mask to block out as much light as possible.
Walker says we’re a darkness-deprived bunch due to modern-life conventions such as screen time and illuminated cities.
A study that placed subjects in a simulated intensive-care environment with bright lights found those who wore eye masks and earplugs had elevated melatonin levels, better sleep quality and more REM sleep.
The verdict
The eye mask took some getting used to as it can move around and the elastic band can be irritating. But I’ve grown to love sleeping with a mask and I do so every night now.
After two nights I found if I woke in the middle of the night I could fall asleep more easily and much faster because keeping your eyes closed means you don’t fully wake up.
Woolworths has a sleep mask made of soft sateen (R189) that’s gentle on the face and eye area and has a stretchy strap for a comfortable fit. Find it here.
The recommendation
Go to bed at the same time and wake up at the same time – no matter whether it’s weekend or a weekday.
“A regular bedtime routine is the most important thing for a good night’s sleep,” Dr Walker says.
I had a critical look at my bedtime routine and realised there was a lot of work to be done. I used my iPhone’s bedtime function in the clock app – you can choose how many hours you want to sleep and set the time you want to wake up, and it will remind you between 15 minutes and 1 hour before bedtime that it’s time to get ready.
Another useful app is Sleep Cycle, which helps you to track your sleep quality and can even tell you how much deep sleep you got and whether you snored.
I lit candles in the bathroom and bedroom, dimmed the lights, sprayed my pillow and body with a calming mist and spent about an hour getting ready for bed in a calm, leisurely fashion.
The verdict
I’m a morning person and I have a 6am gym class three times a week, so waking up early and at a similar time every day wasn’t too difficult.
The bedtime ritual was the big change. I used to spend about 15 minutes getting ready for bed, so adding to my nightly ritual made a major difference: it gave me a chance to wind down, pamper myself with an extended beauty and body lotion routine and feel ready for sleep.
I also now spend more time reading because I’m no longer scrolling through my phone in bed. Reading, I rediscovered, is also the best way to make myself sleepy – take away the screens and you’re halfway to having a regular nightly sleep time.
The recommendation
Take cannabidiol (CBD) at night.
There’s a lot of buzz about CBD and how it helps you to sleep. CBD is one of the main compounds called cannabinoids found in the cannabis plant. They interact with your body’s endocannabinoid system, which helps you maintain a state of balance and stability.
THC, the compound in cannabis that makes you high, is found in some CBD oils in various concentrations, so check before you buy. For a restful night’s sleep you need a CBD oil with 0% THC, such as Goodleaf CBD drops. They’re available online at woolworths.co.za. Find it here.
The verdict
This was hands down the most effective sleep remedy for me. It worked instantly and is safe to be used as a quick-fix or routine-use option.
I added a dropper of CBD oil to a glass of sparkling water or kombucha as I neared bedtime, and after 10 to 15 minutes I could feel my body and mind become deeply relaxed, although I didn’t feel high. This is a great remedy if you’re struggling to sleep due to stress.
The recommendation
Use fragrance for better sleep.
Room sprays and essential oils are said to calm and soothe, and one study found lavender essential oil increased deep or slow-wave sleep.
The Apothecary range from Woolworths has room sprays, diffusers and candles for a calming and soothing experience. There are three options to choose from: Sleep, Restore and Tranquil, all with different scents.
Room Sprays
For a spritz of mesmerising fragrance, Woolworths Apothecary room spray comes in two calming scents to suit your mood.
Diffusers
Surround yourself with the delightful and therapeutic fragrance of a scented diffuser from the Apothecary range, infused with a blend of carefully chosen essential oils for a calming and soothing experience.
Candles
Candlelight combines with a special blend of essential oils to set the mood for a peaceful, relaxing experience.
The scents
Sleep contains essential oils of lavender, eucalyptus, vetiver and jasmine.
Restore contains essential oils of geranium, cedar wood, eucalyptus and lavender.
Tranquil contains hemp seed oil with essential oils of patchouli, mandarin, balsam and sandalwood.
The verdict
I filled a small laundry tub with boiling water, added a few drops of lavender essential oil and placed it next to my bed. I also used the oil in a burner, which I really enjoyed.
The fragrance definitely had a calming effect and I’ll be putting my essential oil burner to use a lot more – but I wouldn’t say it put me to sleep by itself.
The room sprays all have a gorgeous scent. I went away for a weekend and on one of the nights I sprayed some on my pillow. If you use the spray at home and take it when you travel, it provides a sense of familiarity. I had a more restful night than I’d usually have in a different environment. It’s something I’d happily include in my routine in future.
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