WE all know that sleep is essential, yet many Australians aren’t getting enough.
According to the Australian Institute of Health and Welfare (AIHW), nearly half of all adults report experiencing at least two sleep-related issues, increasing their risk of chronic conditions like heart disease, diabetes, and mental health disorders.
The good news?
Small lifestyle adjustments can significantly improve sleep quality.
Here’s how:
Stick to a Sleep Schedule
Going to bed and waking up at the same time daily, even on weekends, helps regulate the body’s internal clock, making it easier to fall and stay asleep naturally.
While the benefits may not be immediate, consistency pays off over time.
Nap Smartly
Short naps (20-30 minutes) can boost alertness, but long or late naps may disrupt nighttime sleep.
If you need a nap, aim for earlier in the afternoon.
Unwind Before Bed
Stress is a major sleep disruptor.
Techniques like deep breathing, meditation, or journaling can help clear your mind and prepare your body for rest.
Optimise the environment
A cool, dark, and quiet room promotes better sleep. If external noise is an issue, consider using white noise from a fan or an app. Comfortable mattresses and pillows are also crucial.
Create a Relaxing Bedtime
Routine
Engage in calming activities like reading or listening to soft music. Avoid screens at least an hour before bed, as blue light from devices can suppress melatonin production, making it harder to sleep.
Stay Active During the Day
Regular physical activity promotes better sleep, but timing is key.
Avoid intense exercise close to bedtime and opt for morning or early afternoon workouts.
How much sleep do we need?
The ideal amount of sleep varies by age, but adults generally require 7–9 hours per night, while teenagers need 8–10 hours.
Even small changes, like going to bed 15 minutes earlier, can improve sleep quality and overall wellbeing.
Content developed by Children’s Health Queensland