DITCH THE DEVICES
Sleep experts are unanimous: there is no place for any digital device in the bedroom. It’s thought that the body’s 24-hour circadian clock is sensitive to the blue light emitted by electronic devices such as phones, tablets, laptops and e-readers, says Dr Moira Junge of the Sleep Health Foundation. “Always avoid using your phone as an alarm clock and if you do have to, ensure you place it as far away from your bed as you can, and preferably out of the room so you’re not interrupted by it or tempted to look at it.”
This advice is particularly pertinent for teenagers, says Dr Junge, who points to an April 2018 study by VicHealth that found the average teenager only gets between 6.5 and 7.5 hours of sleep per night, well under the recommended 8-10 hours. It found that teens who put down their smartphones an hour before bed gained an extra 21 minutes sleep per night and an hour and 45 minutes over the school week.
“We know that the increasing time teens spend on screen-based devices is making it really tough for many to get to sleep,” says Jerril Rechter, CEO of VicHealth. “There’s no denying that devices are a part of our life, but our research found a simple step like putting away your phone an hour before bed can lead to more sleep and a better quality of sleep.”
CLOCKWISE FROM ABOVE LEFT Simba mattresses combine pocket springs and memory foam; simbasleep.com.au. Shleep’s all-natural bedding is made from merino wool; shleepwell.com. As well as mattresses and bedding, Bedgear offers pillows configured to suit different sleeping positions and body sizes; bedgear.com.
OPPOSITE AH Beard’s mattresses can be complemented by the firm’s digital sleep-tracking devices; ahbeard.com.au.