One of the most common phrases I hear from people struggling with sleep is,“I've tried everything, and nothing works". Because sleep deficiency feels so horrible, those lacking shuteye are typically highly motivated to help themselves.

The trouble is they can be trying things that don't make a difference, or even worse (and this is really common), they do things that unintentionally perpetuate Insomnia. The good news is that people can confidently navigate their way home to a good night's sleep with the right information, support and a sleep-conducive bedroom environment.

Yes, you have to change some of your thinking and some of your daytime and evening habits, but the payoff of sleeping well naturally is life-changing. I know because it's what saved me from almost a decade of chronic Insomnia.

Bed Reserved for sleep

Given that we want our beds to be a cue for sleep, the World Sleep Society recommends reserving our beds for sleep. No work, no TV, no phone. They do make the concession that it's OK for sex. Phew!

Comfort

Our mattress, bedding and pillows need to be comfortable so that our body relaxes. Our bed is the foundation for our sleep, so it needs to be fit for purpose.

Finding the right pillow is so personal. The beauty of the Kind Face Wisewool pillow is that I've been able to tailor it, so it's just right for me. Having the option of taking wool out or putting more in is brilliant. It took a few nights to get it exactly how I like it - and I have felt a bit Goldilocks in the process – too firm, too soft – but now that it's 'just right', I think I've found my ideal pillow!

The fact that it's made of natural NZ wool gives me peace of mind, knowing I’m sleeping with a clean conscience..

Bedlinen made of natural, breathable fibres, like cotton or linen, is best.

Quiet

Keeping your room quiet is also recommended to support a good night's sleep.

Darkness

Our body clock is strongly influenced by darkness and light. As night falls (provided we aren't bathing ourselves in the blue light of our screens), our melatonin levels increase. This is the darling hormone our bodies produce to help us fall and stay asleep at night. So it's best if our bedrooms are dark and free from screens.

I've been trialling a Kind Face eye mask and am impressed with the difference the total blackout makes to my sleep. My room is generally pretty dark, but light levels add an unnecessary challenge to my sleep when there's a full moon or my neighbour's sensor lights are on the fritz.

I find having the mask on my nightstand reassuring. When I can completely block out unwanted light, I fall asleep or go back to sleep quicker, and I notice my sleep quality is better.

Room temperature and ventilation

Keeping your bedroom around 18 degrees is recommended if possible. If that isn’t possible, adjust your bedding and sleepwear to reach a comfortable temperature.

If possible, it's helpful to ventilate your room overnight. But if temperatures or safety make this unworkable, open the windows and get the air circulating throughout the day to keep the air in your room fresh.

Final thoughts

We’re so passionate about helping Kiwis sleep better that we actually paid for you to see this content, and we sincerely hope you're going to be the next person to benefit. If you want to take this guide and run with it, please do—it's here to help you. But, if you’d like to stay connected, we’d be delighted to keep in touch via email.

We only send out a newsletter every fortnight, so don’t worry about your inbox getting clogged up with our messages. We’ll only reach out when we have something we truly think you’ll like. By signing up below, you’ll receive more sleep tips, introductions to other Kiwi businesses making a real difference, and the occasional exclusive discount to help you sleep even better.

The most common phrase I hear from people who’ve overcome Insomnia is that the experience is “life-changing”.

We really hope you'll implement at least one of these sleep tips to start your journey to better sleep. We know that taking the first step can be the hardest, even when we know what we should do.