According to the Sleep Health Foundation, occasional trouble sleeping is common. Many factors can influence it, including stress, daily routines, caffeine, screen use, shift work, travel, and other lifestyle changes. No single approach works for everyone, and improving sleep usually involves building a combination of healthy habits over time rather than making one change overnight.
This article is an educational guide to support better sleep: why sleep matters, what can make it harder, the healthy habits and bedtime routines that may help, and when it is worth speaking with a healthcare professional.
Why Is Sleep Important?
Sleep supports almost every part of your physical and mental wellbeing. According to Healthdirect, sleep gives the body time to repair and recover, helps the brain consolidate memories and process information, supports concentration and mood, and plays a role in immune function, heart health and appetite regulation. Most adults need about 7 to 9 hours of sleep each night to feel refreshed and function well the next day.
Sleep is not simply an 'off' state. As the Sleep Health Foundation explains, it moves through repeated cycles of around 90 minutes, made up of lighter and deeper stages as well as REM (rapid eye movement) sleep, and each stage contributes to how rested you feel. Good sleep quality, not just the number of hours, is part of why healthy sleep habits matter.
Sleep problems are also very common. Drawing on national survey data, the Australian Institute of Health and Welfare has reported that around two in three (66%) Australian adults experience at least one sleep-related problem, and almost half report two or more. If you are finding sleep difficult, you are far from alone.
Why You May Be Having Difficulty Sleeping
Difficulty sleeping can have many possible contributors, and often more than one is involved at once. Common factors that may affect sleep according to the Sleep Health Foundation include:
- stress and worry, which can make it harder to fall asleep or stay asleep;
- an irregular sleep schedule, including changing bed and wake times;
- caffeine, alcohol or nicotine, particularly later in the day;
- using bright screens for long periods in the evening;
- shift work, jet lag or travel, which can disrupt your body clock, or circadian rhythm;
- an uncomfortable sleep environment, such as a room that is too warm, too bright or too noisy.
Because trouble sleeping can have many causes, you can't always self-diagnose, and not every cause can be addressed through lifestyle changes alone. If poor sleep continues despite healthy habits, it is worth speaking with a healthcare professional.
Natural Ways to Support Better Sleep
The Sleep Health Foundation recommends the following healthy sleep habits, which may help many people sleep better. They can work best when built up gradually and kept consistent, rather than treated as guaranteed fixes.
- Keep consistent sleep and wake times. Going to bed and getting up at similar times each day, including on weekends, helps regulate your body clock.
- Get daylight during the day. Exposure to natural light, especially in the morning, helps set your circadian rhythm so your body knows when to feel awake and when to wind down.
- Create a comfortable sleep environment. A dark, quiet and cool bedroom supports sleep. For most people, a room temperature of around 17 to 19 degrees Celsius is comfortable, and an eye mask or earplugs can help if needed.
- Reduce screen use before bed. Bright, interactive screens in the lead-up to bed can make it harder to switch off, so consider dimming devices or swapping them for something more relaxing.
- Manage caffeine and alcohol. Caffeine can stay active in your body for several hours, so limiting tea, coffee, cola and energy drinks later in the day may help, and it is generally suggested to avoid alcohol in the hours before bed.
- Stay physically active. Regular activity during the day can support sleep, though intense exercise very close to bedtime does not suit everyone.
- Make time to relax. Relaxation techniques such as slow breathing, gentle stretching or quiet reading before bed may help you unwind.
Creating a Healthy Bedtime Routine
A consistent bedtime routine signals to your body that it is time to wind down, which may make falling asleep easier over time. A healthy sleep routine does not need to be complicated. Healthdirect suggests:
- keeping regular sleep and wake times, so your body learns a predictable rhythm;
- allowing a wind-down period, ideally around an hour, to move from a busy day into a calmer state;
- reducing stimulating activities before bed, such as work, intense exercise or emotionally charged conversations;
- dimming the lights and lowering screen brightness in the evening;
- avoiding large meals immediately before bedtime, allowing a couple of hours after your last main meal;
- creating a comfortable, restful sleeping environment.
The aim is to find a routine that is realistic and achievable for you, rather than a rigid set of rules. Small, sustainable changes are generally easier to maintain than sweeping ones.
When Should You Speak With a Healthcare Professional About Sleep?
Speak with a healthcare professional if sleep problems persist despite healthy habits or affect your daily life. Healthdirect suggests seeing your doctor if you regularly wake up not feeling refreshed, often feel restless in bed, have ongoing trouble falling asleep, or find that tiredness affects your mood.
Other reasons to seek advice include sleep difficulties that last for several weeks, significant daytime tiredness, repeatedly interrupted sleep, or other symptoms that concern you, such as loud snoring or gasping during sleep. Ongoing sleep problems can have different causes and should not be self-diagnosed.
Natural Sleep Remedies - Frequently Asked Questions
How can I improve my sleep naturally?
You can support better sleep naturally by keeping consistent sleep and wake times, getting daylight during the day, having a relaxing wind-down routine, keeping your bedroom dark, quiet and cool, and limiting caffeine, alcohol and screens in the evening. Different approaches suit different people, so it can help to build these habits gradually and see what works for you.
What is sleep hygiene?
Sleep hygiene refers to the healthy habits, behaviours, and environmental factors that can support good-quality sleep. Key principles include a regular sleep schedule, a comfortable sleep environment, a wind-down routine and limiting things that can interfere with sleep, such as caffeine and evening screen use.
Can stress affect sleep?
Yes, stress can affect sleep, and disturbed sleep is a common symptom of feeling stressed. Worry and a busy mind can make it harder to fall asleep or stay asleep, which is why relaxation and a calming bedtime routine may help some people.
Does screen time before bed affect sleep?
Yes, using bright screens for extended periods in the evening can affect sleep for some people, as it may increase alertness and interfere with the natural evening rise in melatonin. Reducing screen use before bed, dimming devices or switching to a more relaxing activity may help.
What foods or drinks can affect sleep?
Caffeine, alcohol and large or rich meals close to bedtime can all affect sleep for some people. Caffeine in tea, coffee, cola, chocolate and energy drinks can stay active in the body for several hours, and it can help to keep the last main meal a couple of hours before bed.
How long does it take to improve sleep habits?
There is no set timeframe, and improvements usually do not happen straight away, but sleep often improves when you maintain healthy habits consistently over time. Progress varies by individual, so patience and consistency often matter more than quick changes.
This article provides general information only and is not a substitute for personalised medical advice, diagnosis or treatment. Sleep problems can have many different causes, and this information cannot tell you what is behind your symptoms. If your sleep difficulties persist, worsen or affect your daily life, speak with a qualified healthcare professional such as your GP. If you are experiencing significant distress or your wellbeing is affected, seek support from an appropriate healthcare professional.
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