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10 tips for a good night's sleep

Good sleep habits, sometimes referred to as ‘sleep hygiene’, can help you get a good night’s sleep.

10 tips for a good night's sleep

Good sleep habits, sometimes referred to as ‘sleep hygiene’, can help you get a good night’s sleep.

Here are 10 tips to help you get a better night’s sleep:

Good sleep habits, sometimes referred to as ‘sleep hygiene’, can help you get a good night’s sleep.

Here are 10 tips to help you get a better night’s sleep:

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1. Stick to a regular sleep routine 

Getting a good sleep takes practice. If possible, go to bed at the same time each evening and get up at the same time each morning, including on weekends.

2. Spend the right amount of time in bed

The right amount of sleep varies from person to person. However, as we get older, we tend to need less sleep. Most older adults need 7 to 8 hours of sleep every night.

1. Stick to a regular sleep routine 

Getting a good sleep takes practice. If possible, go to bed at the same time each evening and get up at the same time each morning, including on weekends.

2. Spend the right amount of time in bed

The right amount of sleep varies from person to person. However, as we get older, we tend to need less sleep. Most older adults need 7 to 8 hours of sleep every night.

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3. Limit screen time before bed 

Limit your screen usage for at least 30 minutes before bed. This includes watching television and using a computer or smart phone. Try to avoid having these items in your bedroom, as bright light can impact your ability to fall asleep.

4. Unwind and relax 

Avoid energetic exercise or activities right before bed. Mindful routines such as meditation can help your brain to relax and prepare for sleep.

3. Limit screen time before bed 

Limit your screen usage for at least 30 minutes before bed. This includes watching television and using a computer or smart phone. Try to avoid having these items in your bedroom, as bright light can impact your ability to fall asleep.

4. Unwind and relax 

Avoid energetic exercise or activities right before bed. Mindful routines such as meditation can help your brain to relax and prepare for sleep.

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5. Get comfortable 

Ensure your bedroom is quiet, dark, and cool with comfortable bedding. According to the Sleep Foundation a room temperature of around 18 degrees celsius promotes sleep.

6. Avoid caffeine, alcohol, and smoking 

Alcohol may help you get to sleep more quickly, but it can disrupt your sleep and lead to excessive daytime sleepiness the following day. Consuming caffeine and nicotine in cigarettes before bed can keep you awake. Alternative beverages to help you get a good night’s sleep include warm milk and herbal tea.

5. Get comfortable 

Ensure your bedroom is quiet, dark, and cool with comfortable bedding. According to the Sleep Foundation a room temperature of around 18 degrees celsius promotes sleep.

6. Avoid caffeine, alcohol, and smoking 

Alcohol may help you get to sleep more quickly, but it can disrupt your sleep and lead to excessive daytime sleepiness the following day. Consuming caffeine and nicotine in cigarettes before bed can keep you awake. Alternative beverages to help you get a good night’s sleep include warm milk and herbal tea.
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7. Be mindful of daytime naps 

Sleeping during the day will make it more difficult for you to get to sleep. If necessary, limit napping to 30 minutes each day and ensure you are awake for at least 4 hours before going to bed.

8. Don't watch the clock

Watching the clock or regularly checking the time whilst in bed can increase your anxiety and further prevent you from falling asleep. Try to have your clock out of sight or out of reach if you are checking the time on your mobile phone.

    7. Be mindful of daytime naps 

    Sleeping during the day will make it more difficult for you to get to sleep. If necessary, limit napping to 30 minutes each day and ensure you are awake for at least 4 hours before going to bed.

    8. Don't watch the clock

    Watching the clock or regularly checking the time whilst in bed can increase your anxiety and further prevent you from falling asleep. Try to have your clock out of sight or out of reach if you are checking the time on your mobile phone.
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      9. Avoid sleeping pills 

      Sleeping pills don’t help to fix bad sleep routines that might be causing you to struggle with getting to sleep. Avoid using sleeping pills unless prescribed by your health professional.

      10. Seek professional help

      If you have consistent trouble sleeping, see your health professional. Signs of poor quality sleep include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air.

       

      9. Avoid sleeping pills 

      Sleeping pills don’t help to fix bad sleep routines that might be causing you to struggle with getting to sleep. Avoid using sleeping pills unless prescribed by your health professional.

      10. Seek professional help

      If you have consistent trouble sleeping, see your health professional. Signs of poor quality sleep include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air.

       

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      More helpful information

      If you need more information, get in touch with one of our helpful team on 1800 951 971

       

      If you need more information, get in touch with one of our helpful team on 1800 951 971

       

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