Bedtime Habits That Promote a Better Night’s Sleep
Discover the simple nightly habits that can help you fall asleep faster and wake feeling more refreshed.
2 MIN READ
Sleep has never been more widely discussed. Public figures are celebrating its importance, researchers are highlighting its impact on long-term health and quality rest is now recognised as a foundation of wellbeing. Yet despite this, many of us are still not getting enough.
According to the National Sleep Foundation, around 45 per cent of Australians regularly fall short of the recommended seven to nine hours of sleep each night. Nearly one in five have missed work due to tiredness, and 29 per cent say they have made errors at work because of exhaustion.
Life First data from more than 30,000 health assessments shows a similar trend. Around 20 per cent of people are experiencing excessive daytime sleepiness, which may be an early indicator of a clinical sleep disorder.¹
Improving sleep does not require perfection, but evidence shows that a few consistent habits can support a more restorative night.
Set a sleep schedule
A predictable bedtime is not just for children. Adults benefit greatly from keeping their sleep and wake times as consistent as possible. A 2018 study published in Scientific Reports, which tracked the sleep patterns of almost 2000 adults, found that irregular sleep was linked to increased daytime drowsiness and reduced alertness.²
Over the long term, inconsistent sleep patterns have been associated with higher risks of cardiovascular disease, obesity and diabetes. A regular sleep routine helps stabilise the body’s internal clock and supports better overall health.
Create a calming pre-bed routine
Morning routines often get the attention, but an intentional wind-down routine in the evening is just as valuable. Even 10 minutes of repeated nightly habits can help signal to the brain that it is time to transition toward rest.
Dr Shalini Paruthi, a sleep specialist from Saint Louis University, notes that the brain needs a defined wind-down period to move from active to restful mode.³ Dimming lights, taking a warm shower and reducing stimulation help support melatonin production, which signals bedtime to the brain.⁴
Try a digital detox
Blue light from phones, tablets and laptops is one of the biggest obstacles to healthy sleep. Exposure in the evening suppresses melatonin and disrupts the circadian rhythm.
Dr Paruthi explains that blue light decreases melatonin release, making it harder to fall asleep.⁵ Ideally, screens should be avoided two to three hours before bed. When that is not realistic, tools such as blue-light–filtering glasses or screen filters may help minimise the impact.
Eat mindfully
Small dietary adjustments can also improve sleep. Leaving at least 90 minutes between your final meal and bedtime helps digestion and reduces the likelihood of disrupted sleep. A study published in the Journal of Clinical Sleep Medicine found a strong link between late-night eating and poorer sleep quality.⁶
Caffeine is another key factor. Researchers at the Henry Ford Hospital Sleep Disorders and Research Center found that caffeine consumed even six hours before bedtime significantly reduced sleep quality and duration.⁷
Some foods, including dairy, nuts, bananas and chamomile tea, may naturally promote relaxation and support the body’s transition to sleep.
References
Scientific Reports, 2018. Validation of the Sleep Regularity Index in Older Adults and Associations with Cardiometabolic Risk
Sleep Medicine Reviews Volume 46, August 2019, Pages 124-135