Our tips for better sleep
- Sleep just enough to feel refreshed Get the right amount of sleep by finding a balance between time awake and time in bed.
- Create a consistent routine Wake up at the same time every day to help your body develop a natural sleep pattern.
- Move your body regularly Regular exercise can help you get deeper, more refreshing sleep.
- Try a warm bath or shower A hot bath 1.5 to 2.5 hours before bed can help you feel sleepy and ready for rest.
- Make your bedroom comfortable Create a cool (below 18°C), dark, quiet space that helps you relax. Remove distracting lights and sounds.
- Eat regular meals Don't go to bed hungry but avoid heavy or greasy foods close to bedtime.
- Watch your evening drinks Try to have only one cup of liquid within 4 hours of bedtime.
- Reduce caffeine and alcohol Both can affect your sleep - caffeine keeps you awake, while alcohol might make you fall asleep but reduces sleep quality.
- Consider your smoking habits Changes in smoking can affect how well you sleep and make you feel more alert.
- Write down your thoughts If your mind is active at bedtime, list your tasks for tomorrow. Get up and add to the list if thoughts keep coming.
- Don't try too hard to sleep Like waiting for a wave while surfing, you can't force sleep to come - but you can be ready when it does.
- Hide your clock Set an alarm and avoid watching the time during the night to reduce worry about sleep.
- Plan your naps carefully If you nap during the day, go to bed later by the same amount of time to maintain your sleep pattern.
Need support?
If sleep problems are affecting your life, call our support line on 1300 273 266 to speak with someone who understands.
