It’s past midnight, and you’re still wide awake. You’ve rewatched your favourite show, grabbed a midnight snack, and even counted sheep, but nothing works. Your alarm is set for 9 AM, yet your mind won’t shut off. Sound familiar?
You’re not alone. Nearly 60% of adults in Australia struggle with sleep problems1. But here’s the good news – better sleep is possible! In this guide, we’ll dive into natural remedies, medical sleep aids, and simple lifestyle changes that could help you sleep deeply.
Why Quality Sleep Matters More Than You Think?
We all know sleep is essential for getting through the day, but lack of sleep can impact your body in ways you might not expect. While the immediate effects of sleepless nights are obvious – the long-term consequences are much more serious. Sleep deprivation doesn’t just affect your mood and daily function; it can affect your physical health and brain performance.
When you sleep, your body is busy restoring and repairing itself. You might not realise it, but during sleep, your breathing slows down and your heart rate drops, which helps your body recover2. Hence good sleep can also lower your risks of serious health issues like heart disease2. Furthermore, sleep boosts your immune system, making it more effective at fighting off illnesses. That’s why when you don’t get enough sleep, you’re more likely to catch a cold2.
Sleep deprivation also messes with your brain’s stability, which affects both attention span and memory3. Moreover, sleep deprivation can also cause mood swings. When your brain has trouble processing emotions, it can lead to stress, or even anxiety3. So, next time you find yourself feeling irritable, it could just be your brain telling you to get some rest!
Should You Try Natural Sleep Aids?
Natural sleep aids are over-the-counter supplements that might help you fall and stay asleep. They’re often plant-based, essential nutrients or compounds naturally found in the body4. Typically used for mild sleep troubles or occasional insomnia, their effects aren’t one-size-fits-all—what works for one person might not work for another.
Melatonin
One of the most popular natural sleep aids is melatonin, a hormone that regulates your 24-hour sleep-wake cycle4. It signals to your body when it’s time to sleep and when to wake up, helping to keep your internal clock on track.
Exposure to light—especially blue light from gadgets—can reduce melatonin production4. This is why sleeping with the lights on or scrolling before bed can keep you awake. Melatonin levels also decline with age and certain health conditions4, which is where melatonin supplements may offer support.
Magnesium
If melatonin isn’t right for you, consider magnesium as an alternative. This mineral supports muscle relaxation and regulates heart rhythm, promoting better sleep5.
Research shows magnesium helps you fall asleep faster and stay asleep longer, especially in older adults. It works by influencing brain chemicals like GABA and melatonin, which regulate relaxation and your body’s sleep-wake cycle, helping you achieve deeper, more restful sleep5.
Herbal Tea
Herbal teas have been used for centuries in traditional medicine, especially for promoting relaxation and improving sleep.
These teas work by interacting with neurotransmitters in the brain, helping calm the mind and body. Many of these herbs contain phytonutrients with sedative effects, making them great bedtime companions6.
– Chamomile: Chamomile is known for its calming properties. It helps reduce anxiety and can make you feel sleepy.
– Lavender: This fragrant flower is known for its ability to reduce stress and anxiety, promoting deeper sleep.
– Valerian Root: Valerian root has a long history of use for improving sleep quality and calming anxiety.
Simple Lifestyle Changes to Enhance Sleep
When it comes to improving your sleep, small lifestyle changes are often the most effective – and they don’t require drastic measures. We’ve all fallen into bad habits, like scrolling through our phones or staying up later than planned. While these habits may seem harmless, they can significantly impact your ability to get quality rest. The good news? A bedtime routine could help you get back on track.
Establishing a bedtime routine that works for you doesn’t have to be complicated – it just takes a bit of effort and consistency. Start by reflecting on what’s been affecting your sleep and make adjustments accordingly. There’s no need for a complete overhaul. Instead, focus on making small, gradual changes, and soon you’ll start to notice improvements.
Here’s a bedtime routine checklist to inspire you, but remember, it’s all about what works best for you.
Over-the-Counter Sleep Aids for Sleeping Problems
Nasal Congestion
A stuffy nose – the frustrating feeling of being unable to breathe comfortably – is something many of us have experienced. Whether it’s constant sniffing or struggling to take a full breath, nasal congestion can make daily tasks difficult. The discomfort often intensifies when you lie down to sleep.
Why Does Nasal Congestion Happen
Nasal congestion is often caused by colds, the flu, allergies, or sinus issues, leading to inflammation and mucus buildup7. At night, congestion can worsen due to:
• Head position: Lying down restricts airflow, causing mucus buildup8.
• Poor air quality: Allergens like pollen or pet dander can trigger irritation8.
• Blood flow changes: Lying down increases blood flow to the head, swelling nasal blood vessels8.
How Does Nasal Congestion Disrupt Sleep?
When your nasal passages are blocked, you’re more likely to wake up during the night due to the difficulty breathing through your nose. This results in lighter, fragmented sleep, leading to feelings of fatigue and grogginess the next morning.
Hushd Nasal Dilator
A simple and effective way that might relieve nasal congestion is a Nasal Dilator. It gently opens your nasal passages, improving airflow and reducing blockages that make breathing difficult9. Unlike nasal strips, it works from within, providing long-lasting relief without irritation. One of the options is the Hushd Nasal Dilator, designed for maximum comfort and effective, long-lasting relief9.
Bruxism
Bruxism is the involuntary grinding or clenching of teeth, whether you are awake or asleep. While both can be harmful, sleep bruxism is more serious since it happens without you knowing10. Making early intervention key to preventing long-term issues.
Did you know? Sleep bruxism can exert up to 250 pounds of force on your teeth—about the same pressure as a professional football player tackling an opponent!11
Why Does Sleep Bruxism Happen?
It is difficult to pinpoint one cause of Sleep Bruxism as it can be triggered by multiple factors11.
– Stress
– Genetics
– Sleep Disturbances
– Lifestyle factors such as Smoking, alcohol and caffeine
– MedicationsHow Does Bruxism Disrupt Sleep?
Bruxism might not disrupt your sleep at all, as grinding and clenching teeth often goes unnoticed. But its effects can be felt upon waking up. You may experience jaw pain, morning headaches, and even damage to your teeth11. Over time, untreated sleep bruxism can lead to serious dental issues and long-term discomfort11.
Hushd Teeth Grinding Nightguard
An effective way to prevent bruxism is by using a nightguard. It creates a barrier between your teeth, absorbing the pressure from grinding, which reduces wear and tear. A well-fitted nightguard also helps relieve jaw discomfort. The Hushd Teeth Grinding Nightguard is designed for maximum comfort, ensuring a secure fit that stays in place all night, offering long-term protection against the negative effects of bruxism12.
Obstructive Sleep Apnea (OSA)
OSA is a type of sleep apnea that occurs when the airway becomes completely or partially blocked during sleep, causing a decrease in oxygen levels and breathing difficulty13. This blockage triggers your body’s natural survival instinct, causing you to wake up repeatedly throughout the night14. In addition to frequent awakenings, common symptoms of OSA include loud snoring and fatigue during the day13.
Is OSA the Same as Snoring?
Many people confuse OSA with snoring, but they are not the same. Snoring occurs when airflow is partially blocked in the throat, causing vibrations as you breathe during sleep. While it can be disruptive, snoring alone is usually not a major health concern13.
On the other hand, OSA is a more serious condition where the airway becomes blocked. Therefore, while snoring is a common symptom of OSA, not all people who snore have sleep apnea13. It’s important to understand the difference to address sleep issues effectively.
Why Does OSA Happen?
OSA happens when the muscles and tissues in your throat relax too much during sleep, causing the airway to become blocked15. This interruption prevents air from flowing properly into your lungs, leading to breathing difficulties while you sleep.
How Does OSA Disrupt Sleep?
Like previous sleep disorders, OSA leads to fragmented sleep, causing frequent awakenings throughout the night and disrupting your rest. This constant interruption makes it difficult to achieve a full, restful sleep cycle.
CPAP, ABM and MAD
CPAP
The most popular treatment for OSA is the CPAP machine. This device keeps your airway open while you sleep by delivering a constant stream of air. The CPAP system includes a mask that covers your nose and mouth, connected to a tube attached to a motor that pumps air into the mask. The motor also features an air filter to purify the air16.
To explore the different types of CPAP machines and find the best fit for your needs, check out our buyer’s guide where we compare various options. The Resmed Airsense 11 Autoset CPAP stands out as the overall top choice. It includes an integrated heated humidifier, as well as cellular and Bluetooth connectivity, making it easy to set up and use – earning it the title of the standard in CPAP machines.
Sleep Positioner
Did you know? that 56% to 75% of OSA patients experience apneas affected by their body position, known as POSA17.
One effective solution is the ABM Night Shift Lateral Sleep Positioner with Bluetooth. This device uses gentle vibrations to encourage side-sleeping without waking you, that could help reducing positional apnea.
Mandibular Device
Mandibular devices (MADs) are worn in the mouth during sleep to help keep the mandible and tongue forward, ensuring the upper airway remains open18. These devices are commonly used for mild sleep apnea and serve as a comfortable alternative to the CPAP machine, especially for those who struggle with its use. One option is the Hushd Anti-Snoring Mouthpiece which is an adjustable device that helps reduce snoring by keeping the airway open. It’s comfortable, affordable, and works well for those new to anti-snoring solutions. Plus, it’s compatible with the SleepCare app, making it a great starting point for better sleep.
For a more advanced option, the Hushd Avera targets mild to moderate OSA by gently advancing the mandible. Its boil-and-bite method ensures a custom fit, and it’s adjustable and travel-friendly.
Insomnia
Struggling to fall asleep can leave you feeling drained the next day. Insomnia is when you’re not getting the rest you need—whether it’s difficulty falling asleep, staying asleep, or poor-quality rest19. The severity of insomnia varies—some experience mild challenges, while for others, it can be chronic and significantly impact their overall well-being19.
Why Does Insomnia Happen?
Experts believe genetics, brain activity, medical conditions, and external factors all play a role in insomnia19. Some people’s brains remain more active, making sleep difficult. Chronic illnesses, mental health conditions, stress, and poor sleep hygiene can also interfere with sleep, disrupting the circadian rhythm and making it harder to rest19.
How Does Insomnia Disrupt Sleep?
Insomnia leads to poor sleep quality, causing fragmented sleeping pattern, or in some cases, no sleep at all. This disruption leaves you feeling unrefreshed, affecting your overall well-being and making it difficult to function during the day.
The Solution: White Noise Machine
A white noise machine can be a simple yet effective solution for insomnia. By blocking out distracting noises, it creates a steady, calming sound that helps you relax. This consistent noise improves your ability to fall asleep and reduces those middle-of-the-night wake-ups, allowing for more restful sleep.
Restless Leg Syndrome
Restless Legs Syndrome (RLS) is a condition that causes an overwhelming urge to move your legs, often accompanied by uncomfortable sensations like aching or throbbing20. These symptoms are most noticeable when you’re at rest and can make it hard to relax or fall asleep.
Why Does RLS Happen?
The exact cause of RLS isn’t fully understood, but several factors can contribute to its development.
• Genetics: RLS can run in families, especially when it develops before age 4520
• Iron Deficiency: Low iron levels in the brain can increase the risk of RLS20
• Chronic Conditions: Conditions like kidney failure, diabetes, and peripheral neuropathy can also trigger RLS20
• Pregnancy: Hormonal changes during pregnancy can cause temporary RLS symptoms20
How Does RLS Disrupt Sleep?
RLS makes it hard to relax, leading to sleep disturbances. The need to move your legs can keep you awake, causing difficulty falling and staying asleep. Over time, the lack of restful sleep can lead to fatigue, mood changes, and difficulty concentrating21.
The Solution: Home Remedies and Vibrating Pad
One effective solution for RLS is the vibrating pad, an FDA-approved device that uses counter-stimulation to ease discomfort and improve sleep quality21. Moreover, you can also try home remedies like leg stretches, warm baths, and relaxation techniques such as deep breathing. These can help reduce discomfort and promote better sleep.
Struggling with sleep can feel frustrating, but don’t worry – you’re not alone. If you are still finding it difficult to get a good night’s rest, and not sure of what’s going on, check out one of our home sleep tests: the Good Sleep Test by Good Sleep Co. This convenient home sleep test could help you identify any underlying problems, giving you the information you need to take the next steps towards a healthier, more restful night’s sleep.
