Simple Ways to Sleep Better
– and for Longer

Seeking a better night’s slumber? Neurologist and sleep expert, Dr Oliver Bernath, shares the shut-eye tips that you need to know…

By Victoria Smart

Sleep is crucial to our physical and mental well-being, yet many of us struggle to get the rest we need. Fortunately, there are practical ways to improve our ability to drift off.

According to neurologist and sleep specialist, Dr Oliver Bernath, “a few simple lifestyle changes can make a significant difference in the quality of your sleep.” For example, one of the most important ways to improve rest is to establish a consistent sleep schedule. Dr Bernath explains that “going to bed and waking up at the same time each day helps regulate your body’s internal clock” – helping you to fall asleep more easily and wake up feeling refreshed.

Another way to supercharge your sleep is to create a relaxing bedtime routine. For example, consider taking a warm bath, read a book, or practice relaxation techniques like deep breathing or meditation: activities that can help signal to your body that it’s time to wind down. To further enhance your routine, add in some of our favourite sleep aids: like Ross J Barr’s Sleep Patches, which contain essential oils and herbs (such as wild jujube seed, coix seed and polygala) to soothe the mind and induce a deeper slumber. Alternatively, try the cult CBD Night Drops by Dreem Distillery, which are formulated using potent broad-spectrum CBD, calming limonene, and lavender-scented linalool to help you drift off with ease.

Treatments, too, can play a part – and holistic facialist and acupuncturist Sarah Bradden’s ear seeding treatment is an innovative approach to improving sleep. According to Bradden, “by placing the ear seeds on to specific points of the ear we can stimulate nerve endings and effectively promote relaxation.” Bradden advises leaving the ear seeds in place for several days – “and pressing them for a few seconds, whenever you need a moment of calm” – to reduce sleep-disrupting stress and anxiety.

Otherwise, why not explore technology? After all, “white noise can be helpful for drowning out disruptive sounds,” says Dr Bernath – and many report the benefits of a white noise machine (or even noise-cancelling headphones). Sleep aides aside, be sure to minimise the time you spend on digital devices before going to bed – and if you can, keep them outside of the bedroom entirely.

Finally, it’s important to create a sleep-conducive environment. Dr Bernath advises “keeping your bedroom cool, dark, and quiet” to help create a soothing space for sleep. For a calm and cocooning environment, consider investing in blackout curtains and a cooling pillow. Similarly, a firm, comfortable mattress is a must – while a weighted blanket like the ones made by baloo (it’s an eco-friendly option, too!) can help.

Improving your sleep doesn’t have to be complicated. By making simple lifestyle changes and incorporating the right products, you can enhance the quality of your slumber – and even improve your overall well-being.

Still seeking the perfect night’s sleep? Then consider watching our panel discussion ‘The Science of Beauty’ where Dr Bernath explores other ways to navigate common nocturnal issues and enhance our circadian rhythms.

By Victoria Smart