Many Australians experience difficulty getting consistent, high-quality sleep. While occasional sleep disruption is common, establishing healthy sleep habits can help support more restorative rest and improve how you feel throughout the day.
Helpful strategies include: 1. Stick to a schedule, 2. Create a restful environment, 3. Practise healthy habits, 4. Limit naps, and 5. Manage worries and stressors.
Small and consistent adjustments in these areas can help reinforce your natural sleep-wake rhythm and create conditions that are more conducive to quality sleep. We explore each strategy in more detail below.
Stick to a schedule
Establishing a regular sleep schedule is the first step to improving the quality of your sleep. A sleep schedule involves consistent bedtimes — going to bed at the same time every night and waking up at the same time every morning. This will help to regulate your natural sleep cycle or circadian rhythm.
Try to structure your schedule so that you get a sufficient amount of sleep. Most adults require 7 to 9 hours of sleep each night in order to maintain physical and mental health. One method is to start from the time you would normally wake up and count backwards to find an ideal bedtime with enough hours of sleep.
Depending on your work and family commitments, your sleep schedule might look something like this:
- Wake time: 7:00 am
- Bedtime: 10:00–11:00 pm
- Target: 8–9 hours of sleep each night
Maintaining a consistent sleep schedule is not always an easy feat for those who work nights or irregular shifts. For those who fall into this category, we have 10 tips for you to read more about. If you are able to maintain a regular sleep schedule, you will find it easier to fall asleep and wake up at the right time feeling refreshed.
Create a restful environment
A restful night also depends on your bedroom or sleeping space. You ought to have a restful atmosphere that does not distract you or keep you awake.
To create an ideal sleeping environment:
- Keep the room dark
- Aim for a cool temperature
- Minimise noise where possible
- Keep the room free of clutter or mess
There are many quick solutions or items on the market to help facilitate a restful, calming environment. For example, a sound machine or ear plugs may help with noise concerns, or an eye mask may benefit those who need to sleep during the day.
For more tips on creating an ideal sleep environment, please read our guide.
Practice healthy habits
There are several lifestyle changes that can improve the quality of your rest, including diet and exercise. For instance, regular exercise releases endorphins and may help you to fall sleep more quickly. Remember not to exercise too late in the evening, however, as the stimulation may keep you awake.
Your nutrition is an important factor as well. Certain foods (such as spices, excess sugars and saturated fats) can reduce the quality and length of your rest and, in some cases, may wake you up throughout the night. Aim for a healthy diet that is high in fibre and allow enough time to digest your meal before going to bed. Many Australians suffer from heartburn or indigestion as a result of eating shortly before bedtime.
Consuming caffeine or alcohol can also have a detrimental effect. In particular, caffeine acts as a stimulant and its effects may be felt for many hours after consumption. It is best to stop drinking coffee in the early afternoon or at least 6 hours before bedtime. Sources vary on the ideal time of day you ought to have your last cup, but you should generally avoid having any form of caffeine (including some types of tea) in the late afternoon to early evening.
Limit naps during the day
Naps can be a helpful way to restore your energy and concentration throughout the day. A power nap is typically 20 minutes long and is designed to keep you in the lightest stages of sleep.
Though they can be beneficial, it is important to note that naps may disturb your normal sleeping pattern if you take them regularly, or if you nap for too long.
Additionally, taking a nap too late in the day may disrupt your sleeping schedule and keep you up at night. Aim to nap 8 hours or more before bedtime. For many people, this means limiting your naps before 2pm in the afternoon.
Manage worries and stressors
Your mental health plays a large part in the quality and quantity of your sleep. According to the Sleep Health Foundation survey, a significant number of Australian adults experience disturbed sleep as a result of stress (28%) or work-related worries (24%).
Some people find it helpful to establish a pre-bedtime routine that involves relaxing activities. For example, gentle stretching, taking a warm bath or listening to calming music may help to ease you into deeper, easier sleep.
Try not to rely on your devices for relaxation before bed. The blue light emitted from your devices can inhibit your ability to fall asleep naturally. In addition, distressing or emotional content may impact your ability to unwind. If you do need to rely on a device shortly before going to sleep, consider enabling the night-time setting or dark mode option.
Key summary
- Going to bed and waking at similar times each day helps regulate your circadian rhythm
- Keep your bedroom cool, dark, quiet and free from unnecessary clutter or distractions
- Regular physical activity and a balanced diet can contribute to better sleep
- Avoiding caffeine in the late afternoon and evening to minimise sleep disruption
- Only take short naps if necessary and try to manage stress for quality rest
FAQs for improved sleep
How can I sleep better at night naturally?
Improving sleep naturally often begins with a consistent routine. Aim to go to bed and wake at similar times each day, keep your bedroom cool, dark and quiet, and allow time to unwind before bed. Regular exercise, balanced nutrition and limiting caffeine later in the day can also support better-quality sleep.
How do I fix poor sleep?
Start by investigating what may be disrupting your sleep, such as an irregular schedule, stress, your sleep environment or certain lifestyle habits. Establishing a regular bedtime and wake time, creating a comfortable bedroom and allowing enough time for sleep each night can provide a strong foundation. If poor sleep persists or regularly affects your wellbeing, consider speaking with a healthcare professional.
Why can't I sleep even though I'm sleepy?
Feeling tired does not always mean your body is ready to fall asleep. Stress, an inconsistent sleep schedule, caffeine, late meals or stimulating activities before bed can make it more difficult to switch off. A calm evening routine and consistent sleep and wake times can help prepare your mind and body for rest.
How can I stay asleep for 8 hours?
A comfortable sleep environment and consistent routine can help reduce unnecessary sleep disruptions. Keep your bedroom cool, dark and quiet, and consider limiting caffeine, alcohol and large meals in the hours before bed. If you regularly wake during the night and struggle to return to sleep, consider seeking advice from a healthcare professional.
