Strategies for improving sleep quality
- Establish a Sleep Routine: Set a consistent bedtime and wake up time and stick to it even on weekends.
- Exercise Regularly: Exercise can help to reduce stress, improve sleep quality, and promote better overall health.
- Avoid Caffeine and Other Stimulants: Caffeine and other stimulants can interfere with sleep and should be avoided in the later hours of the day.
- Avoid Alcohol before Bed: Alcohol may help you fall asleep faster, but it can also cause you to wake up during the night and disrupt your sleep.
- Reduce Screen Time before Bed: The blue light from screens can disrupt the body’s natural sleep-wake cycle and interfere with sleep.
- Reduce Stress and Anxiety: Stress and anxiety can make it difficult to fall asleep and stay asleep.
- Create a Relaxing Bedtime Ritual: A relaxing bedtime ritual can help to signal to your body that it’s time for sleep and make it easier to fall asleep.
- Remove Clutter from the Bedroom: Clutter can be distracting and can make it difficult to relax.
- Use the Bedroom Only for Sleep and Intimacy: Using your bedroom for activities other than sleep or intimacy can make it difficult to fall asleep and stay asleep.
Sleep resources
- Sleep Health Foundation: The Sleep Health Foundation is an independent not-for-profit organisation that seeks to improve the health and wellbeing of Australians through better sleep. It provides information, resources, and support for people with sleep-related problems and works to raise awareness of the importance of sleep.
- Sleep Health Network: The Sleep Health Network is a national network of sleep professionals dedicated to improving the quality of sleep for Australians. It provides a range of resources and information on sleep disorders, treatments, and sleep health.
- Sleep Disorders Australia: Sleep Disorders Australia is an independent, not-for-profit organisation that provides information and support for people with sleep disorders. It also runs a range of community education programs and works to raise awareness of the importance of sleep health.
- Sleep Research Australia: Sleep Research Australia is a not-for-profit organisation dedicated to researching and understanding the science of sleep. It provides a range of information and resources on sleep disorders and treatments, as well as conducting research into the causes and treatments of sleep disorders.
- Sleepio: Sleepio is an online program designed to help people with sleep problems. It includes an evidence-based program, personalized coaching and sleep tracking tools.
- SleepHealth: SleepHealth is an Australian website dedicated to providing information, resources and support for improving sleep quality. It includes a range of resources, including articles, videos, podcasts and more.
- Sleep Australia: Sleep Australia is an independent, not-for-profit organization dedicated to improving the sleep health of Australians. They provide a range of resources, including online sleep education and free sleep clinics.
- Sleep Better Australia: Sleep Better Australia is an online resource providing information, resources and support to improve sleep quality. They provide a range of resources, including sleep assessments, sleep tracking and sleep tips.