8 Things to do today for a great sleep tonight

Sleep is essential for our health and wellbeing. Getting the right amount has been shown to boost productivity, improve memory, increase mental focus and may even help you live longer.

But while most sleep tips focus on the last few hours before bed, like powering down devices, avoiding caffeine and sticking to a sleep schedule, there’s plenty you can do throughout the day to help set yourself up for a smooth transition to the land of nod.

Your brain is primed for tackling mental tasks in the morning, as the sun’s rays suppress melatonin production (that’s the hormone that help us sleep). Aim to tick items off your to-do list early, and avoid doing anything too taxing later in the day. 

Sunlight helps keep your circadian rhythm – our natural body clock that regulates our sleep-wake cycle – ticking along, so make sure you’re getting at least 15 minutes of direct light each day. Not only will it give you a little energy boost during the day, it’ll help you sleep better at night.

Exercise is a great way to improve your sleep, and has even been known to reduce symptoms of insomnia. One study showed that people engaging in 30 minutes of moderate-intensity exercise fell asleep more quickly at night, and slept over half an hour longer than their non-exercising counterparts.

While many think of fibre as the key to improving regularity in the bathroom, turns out fibre can improve our quality of sleep too. Increasing your consumption of foods that are high in prebiotic fibre – we’re talking walnuts, bananas, beans, whole-wheat breads and pastas – has been shown to help your body get the sleep it needs.

Stay on top of your water intake during the day so you remain hydrated at night. While you should always start your day with a big glass of water to ensure adequate hydration, avoid guzzling H2O too close to lights out, or your bladder will wake you up.

While some snoozers benefit from having 15-minute power naps throughout the day, napping for longer periods can negatively impact our quality of sleep. Sleeping during the day confuses our body clock and may actually make us feel drowsier. If you’re yawning and wanting a little lie down in the afternoon, get out for a walk in the fresh air instead. 

De-stress with some gentle yoga stretches to aid in a good night’s sleep. Static stretching, where you hold a yoga pose for around 30 seconds, is a great way to calm your mind and relax your body before bed. Try a simple routine of child’s pose, thread the needle, sphinx and a supine twist, then hop into bed. 

If you spend those moments between lights out and sleep thinking about that weird thing you said at a party 18 months ago, you should start a sleep journal. Research has shown that journaling for just 5 minutes before bed may reduce worry and stress and promote better, longer sleep. 

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances