Why Sleep Hygiene Matters
Do you ever struggle to fall asleep even though you’re exhausted? Or wake up more tired than when you went to bed? You’re not alone—poor sleep has become a common issue and is affecting up to 45% of adult Australians (Australian Sleep foundation)
Expert forums like the Australian Sleep Association, Sleep Health Foundation, and Dr. Matthew Walker, neuroscientist and renowned sleep expert, agree that a few key pre-sleep steps are all it takes to achieve healthy, restorative sleep. Dr. Walker explains that understanding your circadian rhythm, avoiding late-night stimulants and introducing relaxing pre-bed routines, can make a big difference.
By focusing on your sleeping environment and habits, you can sleep better, and ultimately feel more energised during the day.
Below, we’ll walk you through some practical tips to optimise your environment, create better routines, and identify some of the common disruptions - so you can enjoy that deep sleep that really restores the body and mind.
1. Creating a Healthy Sleep Routine
Getting into the habit of waking up and going to bed at the same time every day is one of the most powerful ways to improve your sleep. This consistency helps regulate your circadian rhythm—the natural sleep-wake cycle that tells your body when to feel awake and when to wind down. When your schedule is out of sync, it can leave you unsettled at night or feeling groggy in the morning, even after a night’s sleep.
For many of us who juggles work, family, and fitness - prioritising sleep can be a challenge. The key isn’t about perfection; it’s about making small changes that all add up. You don’t need to overhaul your routine overnight—just a few tweaks can make a big difference.
1. Set Realistic Bed & Wake TimesChoose sleep and wake times that fit your lifestyle. If you need to get up at 6:30 am, aim to be in bed by 10:30 pm, giving yourself 7-9 hours of sleep. It’s okay to start small—adjust your bedtime in 15-minute increments if needed. Consistency is key, even on weekends.
2. Develop a Pre-Sleep RoutineDr. Matthew Walker, the sleep expert, emphasises that the key to quality sleep lies in establishing a wind-down ritual. This could be reading a book, light stretching, or practicing mindfulness for 20-30 minutes before bed. Avoid stimulating activities (scrolling on your phone or checking emails) that trick your brain into staying alert.
This signals to your body that it’s time to rest, helping you fall asleep faster and sleep deeper.
Wearable devices, like Garmin, fitbit or Apple watches are great tools for tracking sleep patterns and identifying what’s working for you. Monitor how well you stick to your sleep routine and notice trends—if you have more energy after nights with certain bedtime habits, you’ll know what to continue.
4. Support Your Sleep with the Right PillowComfort plays a vital role. Posture Form Pillows provide the right balance of softness and support, helping to align your neck and spine while reducing pressure points. When you’re comfortable, it’s easier to relax and stay asleep, night after night.
2. Tips for Relaxation Before Bed
We’ve all experienced those nights when, no matter how tired we are our minds won’t switch off and we just can’t sleep. This is where a pre-sleep routine comes in handy. Taking time to relax helps shift the body and mind from the stress of the day, paving the way for better sleep. As Dr. Matthew Walker explains, “Sleep isn’t just what happens when you close your eyes. It’s a process that starts well before your head hits the pillow.”
Here are some relaxation techniques to help you get to sleep:
1. Mindfulness / Breath workIntentional breathing is a simple yet powerful tool for relaxation. Try the 4-7-8 method: Inhale for 4 seconds, hold your breath for 7 and exhale slowly for 8. This practice can slow your heart rate, reduce anxiety, and send a signal to your brain that it’s time to relax. Even a few minutes of mindful breathing before bed can make a noticeable difference. You can look for more in depth information, guided breathing and meditation on youtube.
2. Light StretchingA few minutes of gentle stretching or yoga can help release built-up tension and relax your muscles. Poses like child’s pose, seated forward bends, or legs-up-the-wall are ideal for winding down. Light movement helps the body relax and makes it easier to drift off when you get into bed.
3. Aromatherapy or Warm Herbal TeaIncorporating sensory elements into your wind-down routine can create a calming atmosphere. Aromatherapy with essential oils like lavender or chamomile promotes relaxation, while a warm cup of caffeine-free tea can add to the sense of calm. Small rituals that signal to your body that it’s time to relax.
3. Minimizing Blue Light Exposure for Better Sleep
In today’s world, blue light exposure can be tricky to avoid. Phones, tablets, laptops, and LED lights all emit blue light—a type of light that can wreak havoc on your sleep. Exposure to blue light interferes with the production of melatonin, the hormone that tells your body it’s time to wind down and without enough melatonin it can hard to fall asleep and stay asleep
Blue light throws off the body’s natural sleep-wake cycle and ideally, we should be minimising blue light exposure preferably an hour before bed, giving our brains time to switch off.
1. Use Blue-Light Blocking Glasses or Device Night ModeIf ditching the screens in the evening isn’t an option, blue-light blocking glasses can help. They filter out the most disruptive wavelengths which reduces the impact on melatonin levels. Many phones and tablets also have a night mode or blue-light filter setting, which adjusts the screen to emit warmer tones during the evening.
- Swap Screen Time for Relaxing Activities
Instead of scrolling through social media or watching TV before bed, try swapping screen time for more calming activities like reading, journaling, or meditation. These not only reduce blue light exposure but also promote relaxation and helps your brain wind down naturally.
3. Create a Comfortable, Device-Free Sleep Zone
Your bedroom should be for sleeping, not for catching up on emails or watching late-night TV. Make your bedroom a device-free zone, and let the comfort of your environment encourage screen-free relaxation.
Reducing blue light exposure isn’t about being perfect—it’s about making mindful changes. Even small adjustments, like enabling night mode or switching to a book before bed, can go a long way toward better sleep. And when you pair that with the right sleep environment, you’re setting yourself up for a night of deep, restorative rest.
4. Create a Sanctuary for Sleep
Creating the perfect sleeping environment goes beyond a comfy bed. It’s about setting up a space that’s cool, dark, quiet, and free from distractions. This combination helps your body settle into a state where sleep can come naturally and, more importantly, stay deep and uninterrupted.
Temperature: Keep It CoolA comfortable bedroom temperature is vital, ideally somewhere between 16-19°C. Of course, in Australia, we deal with hot summers and chilly winters, so finding the right balance can be a bit of a challenge. Keeping that cool, steady temperature makes it much easier to fall asleep and stay asleep for longer.
Noise Management: Keep It Quiet
If your surroundings are naturally noisy, there are ways to help. White noise machines or a simple fan can mask disruptive sounds, creating a consistent, soothing hum in the background. If you’re sensitive to noise, consider earplugs to block out noise and let you fall asleep. Note - if your partner snores - try putting them on their side.
Darkness: Block Out Light
Light pollution is another sleep disrupter. Even small amounts of light can prevent you from falling into that beautiful deep sleep. Blackout curtains are a game-changer, effectively blocking out street lights or early morning sun. If blackout curtains aren’t an option, a sleep mask is a good alternative to create complete darkness, helping your body recognise it’s time to sleep.
Ergonomic Support: Find the Right Pillow and Mattress
Finally, your pillow and mattress play a critical role in sleep posture. When your body is properly supported, it’s easier to relax. The right pillow can relieve tension in your neck and shoulders, allowing you to fall asleep faster and wake up without those morning aches. Posture Form Pillows are specifically designed with ergonomic support in mind, so you’re not just comfortable—you’re also giving your body the support it needs for truly restful sleep.
Read Also: How to choose the right pillow
5. Eliminating Sleep Disruptors
Even with a great routine and a perfectly set-up bedroom, things like noise, inconsistent schedules, poor bedding, and everyday stress can still creep in and disrupt your sleep. The trick to better sleep is recognising these disruptions and making simple changes to eliminate or at least reduce them.
Track and Identify disruptionsSometimes it can be hard to work out exactly what’s causing disturbance during the night. Using apps or wearable devices can be a help to monitor sleeping patterns and can highlight times when you’re most restless. Another approach is to keep a sleep journal. Jot down how you slept each night, any disturbances, and what might have caused them. Over time, you’ll start to see patterns that give you clues about what’s working - and what’s not.
Physical DiscomfortIf you’re dealing with neck pain or discomfort, it could be your pillow or mattress that’s contributing to the problem. Our pillows are designed to provide the right level of support, helping to relieve tension and keep your neck and spine aligned throughout the night.
Managing Stress for Better SleepStress is another big sleep disruptor, unfortunately it doesn’t just disappear when we’re ready to sleep. Finding ways to manage it throughout the day can make a big difference by the time you hit the pillow. Try setting aside a few minutes before bed for journaling to clear your mind or doing a guided meditation to calm your thoughts. Little intentional acts that can help your mind let go of the day’s worries and settle into a more peaceful state - you can read more in our post Tips for better Sleep when feeling Anxious.
Small Changes for Big Results
Better sleep hygiene isn’t about overhauling your life—it’s about making small, intentional choices that support better sleep. From setting a sleep schedule to creating a wind-down routine each step brings you closer to deeper sleep. We all lead busy lives and have endless to-do lists, but if you make better sleep a priority in small, manageable ways, you’ll notice the ripple effects into your day. You will have more energy, and ultimately feel healthier.
Good sleep is one of those amazing things you can prioritise for yourself, and it’s worth the effort. Start with one change and build from there because that beautiful restorative deep sleep is within reach, and it’s absolutely worth it.😴
