Did you know?
1/3rd of our lives is spent sleeping, yet 60% of Australian adults experience poor quality sleep.
Why aren't we sleeping well?
- Stress
- Eating late at night
- Excess caffeine
- Alcohol intake
- Poor sleep routines
- Medical conditions
- Shift work
What happens if I don't get enough sleep?
- Decreased memory and attention
- Decreased balance and coordination
- Increased hunger
- Poor immunity
- Increased risk of high blood pressure
How much sleep do I need?
Different age groups need different amounts of sleep. Adults (18+) require at least 7 hours of sleep. In some cases, sleeping an hour more or less than the general range may be acceptable based on a person’s circumstances.
How to create a sleep routine
Creating a healthy sleep routine is not just about what you do before bed, it is also about what you do during the day.
During the day
- Get outdoors in the light for 30 minutes or more, preferably early in the day.
- Exercise for 30 minutes a day.
- Stop drinking caffeine after 2:00pm to reduce its effects on sleep.
- Don’t eat heavy meals at least three hours before going to bed.
Before bed
- Minimise screen time one to two hours before bed. Instead, try reading, listening to music or meditation/breathwork.
- Budget time to get at least seven hours of sleep at night.
- Avoid alcohol at least three hours before bed.
- Optimise your sleep environment to be cool, dark, and quiet. The optimal room temperature is between 15 - 21°C. Try using black out curtains, ear plugs, eye masks, switch your phone off, and play white noise.
Download our sleep guide here!
One of the most important parts of sleep routine is maintaining consistency - aim get up and go to bed at same time, even on your days off.
Build your sleep routine
- Sunlight first thing in the morning
- 30 minutes of exercise
- Last coffee at 2:00pm
- Screens off 1 hour before bed
- Read before bed
If you are struggling with your sleep, consult with a healthcare practitioner. book a virtual sleep consultation