Top 10 Tips for Better Sleep August 13, 2025 Sleep isn’t just “down time” — it’s one of the three pillars of good health, alongside nutrition and exercise. Poor sleep can increase the risk of diabetes, high blood pressure, and heart disease, while also affecting mood, memory, concentration, and immune function.1 Over time, it can leave you feeling drained, unfocused, and more vulnerable to illness. Here are 10 practical tips — drawn from the best research and expert advice — to help you sleep better and wake feeling refreshed. 1. Keep a Consistent Sleep Routine1 Your body’s internal clock thrives on regularity. Aim to go to bed and wake up at the same time every day, even on weekends. This helps your circadian rhythm stay in sync, making it easier to fall asleep and wake naturally. 2. Get Daylight Exposure2 Bright light during the day — especially in the morning — helps regulate your sleep-wake cycle. If you can, spend time outdoors or near a window. In darker months, consider a light therapy lamp. 3. Limit Screen Time at Night2 Blue light from phones, tablets, and computers can suppress melatonin, the hormone that signals your body it’s time to sleep. Avoid screens for at least an hour before bed, or use blue light–blocking glasses if that’s not possible. 4. Spend the Right Amount of Time in Bed1 Most adults need 7–8 hours of sleep. Spending much longer in bed can lead to fragmented, restless nights. If you often take ages to fall asleep, try heading to bed a little later. 5. Create a Sleep-Friendly Bedroom2 A cool, dark, and quiet room is ideal. Comfortable bedding and the right mattress can reduce tossing and turning. Minimise noise, block out light, and keep the temperature around 18°C for most people’s comfort. 6. Watch What You Consume in the Evenings1 Alcohol, caffeine, and nicotine can all disrupt sleep quality. Caffeine stays in your system for hours, so avoid it at least 8 hours before bed. While alcohol might make you drowsy, it fragments deep sleep later in the night. 7. Avoid Long or Late Daytime Naps2 Short naps (20 minutes or less) can boost alertness, but long or late naps can make falling asleep at night harder. If you do nap, make sure you’re awake for at least 4 hours before bedtime. 8. Have a Wind-Down Routine1 Set aside time to relax before bed — dim the lights, read, stretch, or practise meditation. This signals to your body that it’s time to rest and can help ease a racing mind. 9. Don’t Watch the Clock2 Checking the time when you can’t sleep fuels anxiety. Turn your clock away or keep your phone out of reach. 10. Get Professional Help if Needed1 Persistent trouble sleeping, excessive daytime tiredness, loud snoring, or waking unrefreshed may point to a sleep disorder like OSA or insomnia. A doctor can guide you toward diagnosis and treatment. Bottom line: Small, consistent changes in your daily habits can transform your nights. If you’ve tried adjusting your routine but still struggle, speak to your doctor — better sleep is possible, and it can make a world of difference to your health and happiness. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References “Ten Tips for a Good Night’s Sleep | Sleep Health Foundation.” sleephealthfoundation.org.au. “15 Proven Tips to Sleep Better at Night.” Healthline, 28 Feb. 2020, healthline.com.
