Did you know that approximately one-third to nearly half of Australian adults report sleep issues? For many, these struggles are linked to lifestyle choices that disrupt the body’s natural rhythms and lead to broken or poor-quality sleep.

Our bodies operate on cycles controlled by the hypothalamus, a command center in our brain that secretes hormones and neurotransmitters to manage our sleep/wake cycles. These cycles respond to environmental stimuli such as light and dark exposure. By maintaining a consistent evening routine, along with regular meal times and exercise, you can enhance these hormonal rhythms, helping you feel your best and sleep more soundly.

Humans thrive on daily rituals. Waking up at the same time each day and embracing predictability helps maintain equilibrium across various bodily functions—including mental health, digestion, metabolism, and hormone balance. Implementing a consistent bedtime routine can unlock the full potential of your sleep, allowing your body to function at its best.

Here are five tips you can try today to help you fall asleep faster, promote quality sleep, and wake up feeling refreshed.

1. Win at Dinner Time

Your evening meal can set the tone for your night’s rest. Aim for a healthy, protein-rich dinner at least two hours before bed, and skip the sugary late-night treats.

Try to consume around 30 grams of lean protein (e.g., a hand-sized serving of chicken breast, steak, or fish), paired with complex carbohydrates and healthy fats. This helps with satiety, so your body feels full and can shift into 'rest and digest' mode. Foods rich in protein contain amino acids like tryptophan, which is a building block for melatonin—the hormone that helps us unwind and fall asleep fast. On the other hand, processed, refined carbohydrates or sugary foods can cause rapid blood sugar spikes and crashes, disrupting your sleep cycle and spiking cortisol, making you more likely to wake in the night.

How do your current dinner habits impact your sleep?

2. Make Magnesium Your Evening Ritual

Instead of reaching for that glass of red wine to unwind, try incorporating a magnesium supplement into your evening routine.

Magnesium is a powerful mineral that helps activate GABA, our calming brain chemical that promotes relaxation. Deficiency in magnesium is linked to muscle cramps and restless legs, both of which can worsen sleep issues. Aim for around 300-400 mg of magnesium daily, particularly in forms like magnesium glycinate, which is gentle on the stomach and beneficial for sleep.

3. Limit Blue Light Exposure

Blue light emitted from phones, laptops, and tablets can interfere with melatonin production, the hormone responsible for regulating sleep. While most devices have a 'night mode' feature to reduce blue light exposure, it’s best to avoid excessive screen time in the evening altogether.

Instead of scrolling through your phone before bed, try winding down with a good book or some light stretching. Reducing blue light exposure allows melatonin to work its magic, setting the stage for better sleep quality.

4. Enjoy a Hot Shower or Bath

A clinical trial found that taking a hot shower, bath, or foot bath for 10 minutes or more, about 1-2 hours before bedtime, can help you fall asleep faster and improve sleep quality. Hot water immersion not only supports muscle relaxation but also raises your core body temperature. Once you cool down, your body mimics the natural temperature drop that occurs before sleep, signaling that it’s time to wind down.

Incorporating this simple ritual into your evening routine can create a calming pre-sleep atmosphere.

5. Turn Your Bedroom into a Sleep Sanctuary

The environment in which you sleep can significantly impact the quality of your rest. Did you know that people who make their bed each day tend to sleep better than those who don’t? Creating a clean, organized sleep space helps foster a sense of calm and reduces the distractions of messiness that can lead to stress and anxiety—both barriers to restful sleep.

Try decluttering your bedroom, installing blackout blinds to optimize melatonin secretion, and keeping a journal by your bed to unload any anxiety-producing thoughts before sleep. You can even invest in a pillow spray with calming essential oils like lavender to enhance your sleep environment. Avoid keeping a television in your bedroom, as it can be overstimulating and negatively affect sleep quality.

Creating a consistent evening routine and prioritizing a calming sleep environment can help you sleep more soundly and wake up feeling refreshed. Remember, small changes can lead to big improvements in your sleep health!

We’d love to hear your favorite sleep tips! Follow us on Instagram, share your sleep wisdom, and tag us @bodyarmourau. Sweet dreams!