Recent statistics published by the Sleep Health Foundation suggest more than 1.5 million Australian adults struggle with sleep disorders, with a staggering one in three people regularly struggling to obtain enough sleep.
As a result, a multi-billion dollar industry has formed to help ease us into deeper states of slumber. Here, we take a look at four sleep optimisation crazes that have taken 2018 by storm.
Sleep inducing foods
Many of us look at the nutritional value of foods when deciding what to eat. However, it is equally important to factor in the influence that particular foods and beverages can have on the body.
Food can have a significant bearing on sleep as it can keep us alert throughout the day or be used to avoid restlessness in the evening. Most notably, some foods contain an amino acid known as tryptophan, which has been proven to cause drowsiness. Foods that are high in carbohydrates are said to make tryptophan more available to the brain, which is why high carb meals can make you feel drowsy.
However, proteins are the building blocks for tryptophan, so it is recommended to supplement meals with adequate proportions of both protein and carbohydrates before going to sleep.
To get your fix, try some sleep inducing foods like dairy, bananas, oatmeal, decaffeinated teas, cherries and almonds.
Sleep vacations
Hotels around the globe have heard our restless cries and are offering sleep vacations as the solution.
A sleep vacation provides an environment where guests can unwind and recuperate. Packages can include triple pane windows, black out curtains, individualised pillow menus, neutral colour tones for calming purposes, lullaby music libraries and on-demand mediation, as well as late check-out procedures.
The Corinthia Hotel in London has hired a nutritionist to formulate a sleep-inducing menu for guests to enjoy from the comfort of their rooms.
The Swissotel in Berlin takes it to the next level, showcasing sound emitting pillows that align with brain frequencies associated with sleep patterns, which are said to help guests get to sleep faster.
Other hotels use light therapy lamps to gently awaken their guests, which claim to have suppressive effects on melatonin levels.
Sleep science technology
Increased research and development into sleep optimisation has brought about a range of quirky devices that are designed to ‘hack’ our sleep patterns and habits.
Until recently, we had to splurge on a visit to a sleep clinic in order to uncover the details of our sleeping patterns. Thankfully, contemporary sleep trackers can now be attached to your bed at home.
The Withings Aura Smart Sleep System inserts below your mattress and links with a smartphone application and a bedside device that produces light and sound to ensure you wake up at an opportune time, within the light sleep cycle.
The Luna mattress cover claims to transform your bed into a smart bed by tracking both heart and breathing rates. The Luna can alter the temperature of your bed and even adjust each side of the bed to different settings for you and your partner. It also connects to other activity trackers to calculate whether diet or exercise habits are impeding your sleep.
Clean sleeping
Whilst the concept of clean eating has dominated headlines in recent years, a new trend coined ‘clean sleeping’ has emerged, acting as a sleep check-list for those struggling to catch some Zs.
American actor and lifestyle guru Gwyneth Paltrow has jumped on the bandwagon and teamed up with specialists to become a sleep advocate, stressing the importance of sleep for general health and wellbeing.
In collaboration with nutrition expert Dr Frank Lipman, they have devised 12 key habits for inducing better sleep.
The suggested habits are as follows:
- Limit caffeine to morning hours.
- Eat a clean diet of whole, unprocessed foods.
- Allow 12 hours of fasting between dinner and breakfast.
- Get regular exercise, ideally before noon.
- Spend time outside to align your body’s circadian rhythm with the sun.
- Mist your sheets with essential oils.
- Meditate using Yoga Nidra principles.
- Get nine to 10 hours of sleep per night.
- Keep the bedroom dark with blackout curtains or blinds.
- Power off electronic devices an hour before bedtime.
- Relax before sleep with a hot bath and foot or head massage.
- Use a copper-infused, antibacterial pillowcase.
