Get the sleep you need: small changes for better rest

We all know sleep is essential for our health and wellbeing, yet many of us aren’t getting enough. According to the Australian Institute of Health and Welfare (AIHW), nearly half of all Australian adults report experiencing at least 2 sleep-related problems, which can increase the risk of chronic health conditions such as heart disease, diabetes, and mental health issues[1].
The good news is, making small changes to your routine can help you get the restful sleep your body needs to feel its best. Here’s how:
Set a consistent sleep schedule
Going to bed and waking up at the same time every day (even on weekends) helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. You might not notice it immediately, but sticking to a consistent schedule can make a big difference over time.
Be mindful of napping
Short naps (20-30 minutes) can be a great way to recharge, but long or late naps can interfere with your ability to fall asleep at night. If you’re feeling tired during the day, try taking a quick nap earlier in the afternoon to avoid disrupting your nighttime sleep routine.
Clear your mind before bed
Stress and anxiety are some of the leading causes of sleepless nights. If your mind is racing, try practicing relaxation techniques such as deep breathing, meditation, or gentle yoga before bed. Writing down your thoughts in a journal can also help clear your mind and ease the tension of the day.
Set-up a sleep-friendly environment
Your sleeping environment should be a peaceful sanctuary. Keep the room cool, dark, and quiet, as these conditions help promote better sleep. Try introducing some white noise like a fan or an online soundtrack if outside noise is an issue. Making your mattress and pillows as comfortable as possible will help too as your physical comfort plays a significant role in the quality of your rest.
Create a relaxing bedtime routine
A calming bedtime routine signals to your body that it’s time to wind down. Try activities like reading, listening to soothing music, or practicing relaxation techniques. Avoid stimulating activities, such as watching TV or scrolling on your phone at least an hour before bed. The blue light from screens can interfere with your body’s natural ability to produce melatonin, the hormone that makes you feel sleepy.
Get active during the day
Regular physical activity can promote better sleep, but timing matters. Exercising too close to bedtime can make it harder to fall asleep, so aim to get some movement in earlier in the day. Even a short walk or light stretching can be enough to help you feel more relaxed when it’s time to sleep.
How much sleep do we actually need?
The amount of sleep you need depends on your age and lifestyle. While each person is different, these guidelines[2] can help you determine how much rest is right for you:
- Newborns (0–3 months): 14–17 hours
- Infants (4-11 months): 12 – 16 hours
- Toddlers (1–2 years): 11–14 hours
- Preschoolers (3–5 years): 10–13 hours
- School-age children (5–13 years): 9–11 hours
- Teenagers (14–17 years): 8–10 hours
- Adults (18–64 years): 7–9 hours
- Older adults (65+ years): 7–8 hours
Small changes = big impact
Improving your sleep doesn’t require drastic changes overnight. Start by making 1 or 2 small adjustments to your routine and gradually build on them. Whether it’s going to bed 15 minutes earlier or turning off screens an hour before bedtime, every step you take is one closer to better rest and improved wellbeing.
Sources:
- Australian Institute of Health and Welfare, Sleep problems as a risk factor for chronic conditions (2021)
- Australian Department of Health and Aged Care, Physical activity and exercise guidelines for all Australians (2021)
Content developed by Children’s Health Queensland © The State of Queensland (Children’s Health Queensland) 2019