A good night’s sleep is one of the most powerful tools for maintaining both physical and mental health. Yet, for many Australians, quality sleep feels elusive, with stress, lifestyle factors, and even our bedtime routines working against us. The good news is that you don’t necessarily need to overhaul your entire life to rest better. Often, it’s the small daily choices that make the biggest difference.
By adopting consistent, healthy habits, you can train your body and mind to achieve deeper, more restorative sleep. From adjusting your environment to choosing supportive bedding such as memory foam pillows, here 10 practical habits you can start implementing today to improve your sleep quality.
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Stick to a Consistent Sleep Schedule
Your body thrives on rhythm. Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. When your sleep-wake cycle is consistent, you’ll find it easier to drift off at night and wake up refreshed in the morning. Over time, this routine reduces the chances of lying awake staring at the ceiling or needing an alarm to rouse you.
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Create a Relaxing Pre-Bed Routine
What you do in the hour before bed can significantly influence the quality of your sleep. Establishing a calming ritual signals to your body that it’s time to wind down. This could include activities such as:
– Reading a book
– Taking a warm shower
– Listening to soft music or a guided meditation
– Practising gentle stretching or breathing exercises
Avoid stimulating activities like work emails or high-intensity exercise close to bedtime, as these can keep your mind alert when it should be relaxing.
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Optimise Your Sleep Environment
Your bedroom should be a sanctuary designed for rest. A cool, dark, and quiet environment is best for quality sleep. Consider blackout curtains to block light, earplugs or a white noise machine to reduce disturbances, and breathable bedding to regulate body temperature. Investing in the right mattress and supportive pillows can also transform your sleep experience. For example, memory foam pillows contour to your neck and shoulders, providing customised support that reduces tossing and turning.
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Be Mindful of Food and Drink Before Bed
What you consume in the evening can either aid or hinder your sleep. Heavy meals, spicy food, and excessive fluids right before bed can cause discomfort or frequent trips to the bathroom. Similarly, caffeine and alcohol disrupt the sleep cycle, even if they make you feel drowsy at first. As a rule of thumb, aim to finish dinner at least two to three hours before bedtime and switch to herbal teas or water in the evening.
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Limit Screen Time in the Evening
The blue light emitted by phones, tablets, and computers interferes with the production of melatonin—the hormone responsible for regulating sleep. Scrolling through social media or streaming shows before bed also overstimulates the brain, making it harder to switch off. Ideally, avoid screens for at least an hour before sleep. If you must use devices, consider blue light–blocking glasses or enabling night mode on your screen.
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Stay Active During the Day
Regular physical activity improves sleep quality by helping you fall asleep faster and enter deeper stages of sleep. Exercise also reduces stress and promotes relaxation. Aim for at least 30 minutes of moderate activity most days of the week, whether it’s walking, cycling, swimming, or yoga. However, avoid vigorous workouts within two hours of bedtime, as they may leave you feeling energised instead of ready to sleep.
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Manage Stress and Anxiety
Stress is one of the most common culprits behind poor sleep. Racing thoughts or worries can keep you awake long after you’ve turned out the lights. Practising stress management techniques throughout the day can help quiet the mind when bedtime arrives. Popular methods include journaling, mindfulness meditation, and progressive muscle relaxation. Even small habits, such as writing down tomorrow’s to-do list before bed, can reduce nighttime anxiety.
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Get Exposure to Natural Light
Natural daylight exposure helps regulate your body’s circadian rhythm. Spending time outdoors in the morning or early afternoon signals to your brain when it’s time to be alert and when it should start winding down. If you work indoors, try stepping outside during breaks or positioning your workspace near a window. At night, dimming the lights at home will help your body transition into a restful state.
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Reserve the Bed for Sleep
Your brain forms associations with your environment. If you frequently use your bed for watching TV, scrolling on your phone, or working on your laptop, it becomes harder to associate that space with rest. Try to reserve your bed for sleep (and intimacy) only. Over time, this strengthens the mental link between your bed and relaxation, making it easier to fall asleep when you get under the covers.
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Listen to Your Body’s Sleep Signals
Lastly, pay attention to your body’s cues. If you feel drowsy, don’t ignore it by pushing through another episode of a show or continuing to scroll your phone. Going to bed when you first feel sleepy makes it easier to fall asleep quickly. On the other hand, if you’re tossing and turning, don’t lie in bed frustrated. Get up, do something calming in low light—like reading or gentle stretching—then return to bed when you feel ready.
Building Better Sleep Habits Takes Time
Improving sleep quality isn’t about making one big change—it’s about adopting small, sustainable habits that work together to support your wellbeing. You might not notice dramatic results overnight, but with consistency, these everyday practices can help you enjoy deeper, more restorative sleep.
Start by focusing on one or two habits, such as reducing screen time in the evening or establishing a calming pre-bed routine, and gradually add more. Before long, you’ll notice the benefits: more energy, better focus, improved mood, and overall stronger health.
By treating sleep as a priority rather than an afterthought, you’ll be giving your body and mind the rest they truly deserve.