Trouble sleeping? Discover the secrets of catching the perfect ZZZs.
Sleep is essential, and the benefits of a sound, deep sleep are essential for feeling good and performing well at life. Equally, a bad night’s sleep can leave you feeling irritable, sluggish and unfocused – who wants that? If you’re finding it hard to drift off it might be time to try something different. To help, we’ve listed a bunch of great tips designed to transport you to the land of nod night after night.
Published 01 July

With all that’s going on in the world and the constant changes we’ve been making in our daily lives, it’s no surprise that some of us might be losing sleep. The importance of sleep though can’t be understated; its effect on our physical and mental health is profound. Sleep assists the body’s ability to heal, it helps us stay focused and motivated, and extreme sleep deprivation has been shown to contribute to some serious health problems.

So with that in mind, here are some tips to help you get some serious shut-eye.


Practice good sleep hygiene…

We’re not just talking about keeping the bedroom tidy and the sheets clean – although those things are very important. Sleep hygiene refers to habits that help us sleep well, such as maintaining a solid routine by going to bed and getting up at the same time each day, plus avoiding caffeine and other stimulants later in the day. 

Light also has a big effect on your body’s ability to switch off at night and get going in the morning, so having soft dimmable lighting in the bedroom at night can help get your body ready for sleep. Ensuring that the bedroom is dark while you sleep is also important, but if that’s not possible, a sleeping mask can be a simple solution. Some research also suggests that light emitted from our phones and laptops can inhibit our ability to fall asleep at night, so logging off well before bedtime and leaving devices at the bedroom door are good habits to get into. And for e-readers, something like a Kindle (which doesn’t emit light) is a great option.

Kindle 8GB in BlackJB HI-FI

Home Design Cromo Table LampBUNNINGS WAREHOUSE

Black Eye MaskKMART

Philips Hue Wireless Dimming KitJB HI-FI


Stay comfortable…

When it comes to sleep and the bedroom there should be no scrimping on comfort. For all of the time that we spend in them, our beds should be comfortable. Alongside a supportive mattress that is neither too hard nor too soft, bed linen in breathable soft materials like cotton or linen, and high-quality pillows and quilt can do wonders for your sleep quality.

Temperature regulation also plays a big role in helping us sleep. In these chilly winter months, a good set of warm pyjamas can make all the difference. Cold bedroom? Invest in a space heater to take the chill off and make your bedroom warm and inviting.

Morgan and Finch Olsen Linen/Cotton Sheet SetBED BATH N' TABLE

Killarney 50/50 Down and Feather QuiltHARRIS SCARFE

Dunlopillo Luxurious Latex PillowHARRIS SCARFE

Heller Oscillating Ceramic Fan HeaterJB HI-FI

Waffle Long John in ditzy garden/baby blueCOTTON ON BODY

Women’s Flannelette Pyjama Set in red –  BEST & LESS

Brilliant Basics Men’s Check Pyjama Set in navyBIG W



There’s no doubt that stress can have a big impact on our quality of sleep. Making space to set aside the pressures of the day, and creating a calm home environment can really help your sleep. Invite some zen into your home by setting aside some time in the evening to read a book, take a long hot bath or burn some relaxing aromatic oils.

Sweet Dreams Essential Oils TrioDUSK

The Base Collective Magnesium Bath SaltsPRICELINE




While this may seem counter-intuitive, exercise can be really important for sleep.  It not only expends energy which will help you feel tired at night it also releases endorphins that help relieve stress and thus promote sleep. Getting regular exercise not only helps us fall asleep at night but also improves the quality of our sleep once we do drift off.  Keeping a routine is part of practising good sleep hygiene, and so regular exercise is a great habit, not only for fitness but for rest too.

For some great tips on at-home workouts check out our exercise blog.

If you suffer persistently from trouble sleeping, see your healthcare professional for advice.


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