As World Sleep Day is observed on 14th March 2025, concerns about sleep quality are at the forefront, with 35% of individuals reporting inadequate rest affecting their physical and mental health. This global event, organised by the World Sleep Society, aims to raise awareness about the significance of sleep and promote healthier sleep habits.

Insufficient or poor-quality sleep has been linked to various health issues, including obesity, diabetes, cardiovascular diseases, and mental health disorders. A recent study indicated that inadequate sleep could increase the risk of premature death by up to 29%. Moreover, a 23% surge in online searches for “how to get more deep sleep” reflects a growing public interest in enhancing sleep quality.

In light of these concerns, experts from the London School of Osteopathy (LSO) offer evidence-based strategies to improve sleep quality:

Magnesium supplementation

Magnesium is vital in regulating neurotransmitters that promote sleep. Magnesium glycinate, a highly absorbable form, has been associated with improved sleep quality. A 2012 study found that magnesium supplementation significantly improved sleep efficiency and increased sleep time by 47 minutes. Additionally, magnesium helps activate the parasympathetic nervous system, responsible for relaxation and rest.

Managing nightmares

For individuals experiencing recurring nightmares, psychologist Justin Havens developed the Dream Completion Technique. This method involves visualising a positive ending to a recurring bad dream, training the subconscious to steer dreams in a more controlled, comforting direction, thereby fostering a sense of peace before bed.

Optimal sleeping positions

The position in which one sleeps can significantly impact sleep quality and overall health. Experts recommend:

• Back sleeping with a pillow beneath the knees. This position can reduce spinal pressure. Placing a pillow under the knees further alleviates back pressure, enhancing comfort and support.
• Foetal position. Sleeping on one’s side with knees evenly bent and the upper body gently curved towards the knees helps maintain natural alignment, distributing body weight evenly and reducing strain on the spine.
• Side sleeping with a pillow between the knees. This posture can alleviate back pain when using a supportive mattress and pillow. Placing a pillow between the knees squares the hips and alleviates pressure on the lumbar region, helping to keep the spine in alignment.

For those accustomed to less optimal sleeping positions and experiencing back pain, a simple relaxation routine before bedtime can ease tense muscles and promote a relaxed sleeping posture. Julia Empey, Clinic Manager at the LSO, emphasises, “Sleep is one of the most fundamental pillars of health, yet it’s often overlooked. By incorporating simple, evidence-based techniques, you can improve your sleep quality and overall well-being.”

Aromatherapy with lavender oil

Lavender essential oil is renowned for its calming effects. Research indicates that inhaling lavender aroma can enhance sleep quality by increasing slow-wave sleep, essential for physical rejuvenation. A study involving postmenopausal women with insomnia demonstrated that inhaling lavender essential oil improved sleep quality and reduced menopausal symptoms. Therefore, a few sprays of lavender oil on your pillow before going to bed may help promote a good night’s sleep.

Additional strategies for quality sleep

In addition to the above recommendations, experts suggest the following to enhance sleep quality:

• Maintain a consistent sleep schedule. Going to bed and waking up at the same time daily helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally.
• Create a relaxing bedtime routine. Engaging in calming activities, such as reading or taking a warm bath, signals to the body that it’s time to wind down.
• Limit exposure to screens before bedtime. The blue light emitted by phones, tablets, and computers can interfere with melatonin production, a hormone that regulates sleep.
• Ensure a comfortable sleep environment. A cool, quiet, and dark bedroom can significantly improve sleep quality.