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Top 10 Sleeping Tips

Wouldn’t it be nice having the inside scoop on how to sleep instantly? We all know what it’s like waking up on the wrong side of the bed a little too often. We feel lethargic, grumpy, and it’s a domino effect into having a pretty rotten day. Getting a good night’s sleep is on par with maintaining a healthy diet and regular exercise; one without the other and there’s a break in the chain.

Sometimes it’s tricky identifying what’s preventing those z’s, so we’ve comprised a list of the top 10 tips on how to sleep better. We’ll also answer some frequently asked questions like; what is sleep hygiene? How much sleep do we really need? Do older adults experience more problems with their sleep?

Read on to find out how to get that well-deserved beauty sleep.

Tip No.1

Get Out in the Sun!

Humans rely on the Sun to sleep. A gland in the middle of the brain called the pineal gland releases melatonin, a hormone that tells the body to relax and take a trip to dreamland. The melatonin binds to receptors diminishing nerve activity and decreases dopamine levels, the very thing that helps keep us awake and alert throughout the day.

If we spend all day inside with the curtains drawn, the pineal gland struggles to differentiate between day and night.

Too many days of little sunlight will completely throw off our circadian rhythm, also known as the body clock. Getting outside for a couple of hours a day could be the holy grail on how to get a good night’s sleep. Give it a try!

Read on to find out how to sleep instantly!

Tip No.2

Watch Your Caffeine Intake

Surveys show that 75% of Australians drink coffee; it’s delicious (for some), it can narrow your focus, and give you a timely kick of energy when it’s needed! But unfortunately, the body doesn’t respond well when you’re having a triple shot macchiato just before nap time.

Caffeine levels in the blood

Levels peak from 15-45 minutes after consumption. For the following five hours, caffeine levels will stay at 50 %. If you have a coffee on your way home from work, at say 5:30, you’ll feel it until 11:15 pm! If you’re going to have a second coffee drink it no later than six hours before you intend on going to bed.

Tip No.3


When we go to bed, we turn off the lights, it’s quiet, and movement is minimal; the senses of sight, sound, and touch are diminished which can heighten the clarity in your mind. Some of the best thoughts always come at night, and if you travel further down the rabbit hole, you’re left thinking about these revelations for hours on end.

It’s handy to keep a journal on your bedside table to jot down any thoughts you want to hang on to. Once your collection of ideas are processed to paper, empty your mind of any strain that’s preventing you from letting go.

Slow breathing in and out is an excellent form of meditation. For others, an effective outlet of relaxation is music; maybe don’t go blasting your favourite death metal band; something that flows but isn’t thought-provoking.

Tip No.4

Water Therapy

Having a bath or a shower is another great tip on how to get a good night’s sleep. The water is calming for most, and studies have shown that it’s proven to help individuals that practice the method.

Tip No.5

Comfort and Quality.

Optimising your sleeping environment should be high on the priority list. Ever wondered why you’re tossing and turning at night? According to your sleeping position, body temperature regulation and body weight, the ideal mattress type will vary. A hot sleeper needs a mattress that regulates heat instead of absorbing it. A stomach sleeper needs a mid to firm mattress so that their back doesn’t bend and ache. A side sleeper needs a soft to mid mattress, so their hips and shoulders are received and padded.

Knowing how to sleep better is knowing what mattress suits you. Bed and Dreams have over 50 years of experience in the Industry. Facilitating quality brands and knowledgeable staff, you’re destined to find a mattress that’s perfect for you.