Better Sleep Month: Expert tips for a restful night

Published on
21 May 2024
Sam Bramich, white female with mural behind her.

As part of our commitment to promoting better health and well-being, the Royal Hobart Hospital Research Foundation reached out to our resident sleep expert, Sam Bramich, for her invaluable insights on achieving a better night's sleep. Sleep is a crucial aspect of our overall health, and improving sleep quality can significantly enhance our daily lives. In honour of Better Sleep Month, Sam has graciously shared top tips to help you fall asleep faster and enjoy a more restful night.

10 Tips for Better Sleep

  1. Ensure your bed and pillows are comfortable: An inviting bedroom environment will make it easier to fall asleep.
  2. Keep lights dim in the evening: Too much bright light can make it hard to fall asleep.
  3. Avoid using smartphones/tablets right before bed: The light and stimulation can stop you from feeling sleepy.
  4. Consider using 'white noise' if you live in a noisy area: This can include fans, rain noise, or noise machines, which help maintain a constant low sound overnight.
  5. Keep your room cool enough: keep it around 19 degrees Celsius.
  6. Exercise for at least 20 minutes daily, but not too close to bedtime.
  7. Try not to eat a large meal within 2 hours of going to bed: Digestive processes can keep you awake.
  8. Avoid alcohol right before bed: While it can help you fall asleep initially, it often leads to worse sleep quality overnight.
  9. If you haven't fallen asleep within 20 minutes, get out of bed. Do something quiet and relaxing until you feel sleepy, then try again.
  10. Talk to your doctor if you snore (or have been told you snore), are excessively tired during the day, or have worsening sleep problems.

For more valuable sleep information, visit the Sleep Health Foundation.

Following these simple yet effective tips can improve your sleep quality and overall health. Your support is vital in helping us continue our research and provide expert advice like this. Please consider donating to the Royal Hobart Hospital Research Foundation. You can donate online or call us at (03) 6166 1319. Together, we can make a difference in our community's health and well-being.