Establish a bedtime routine
Naturopathic doctor Taylor Bean suggests establishing a relaxing routine at bedtime to prep your body for a good night’s sleep. “This can be something as simple as having a soothing cup of tea every night before bed,” she says. Having a routine sends a signal to your body that it’s time to wind down and relax, and can help you fall asleep faster. 

Get your daily dose of sunlight
“Exposure to sunlight, even just 15 minutes in the morning or afternoon, can help you sleep better at night. This is because the hormone melatonin, which helps create a sleep state in your body, is suppressed in light,” explains Dr Bean. So, reducing melatonin production in the day can strengthen your body’s circadian rhythm, which is fundamental for a good night’s sleep. 

Minimise light sources in your bedroom
Dr Bean says your sleeping environment should be cool, quiet and as dark as possible. “Even ambient light from electronic devices can wreak havoc on your circadian rhythm by stimulating the production of melatonin, fooling your body into believing that it’s daytime,” she explains. “What’s more, devices like clocks, stereos, televisions and computers generate electromagnetic fields that can interfere with your sleep.” 

Reduce your sugar intake before bed
“Avoid consuming sugary treats before bed,” advises Dr Bean. Sugar gives you an energy boost and causes your blood glucose levels to spike before crashing, sending your hormones into overdrive, a common cause for fragmented sleep. Instead, he suggests opting for high-protein foods if you need a snack. “These foods contain an amino acid called tryptophan, a key ingredient for serotonin, which promotes feelings of relaxation and sleepiness,” she notes. 

Use a bedding topper 
An ergonomic bedding topper can go a long way in helping you achieve high-quality slumber by distributing your weight more evenly and reducing pressure on your joints, leaving you feeling more invigorated in the morning. For premium bedding toppers, check out Airweave’s range at