8 things to do today for a great night sleep tonight

ARTICLE

1 April 2026

3 min read

It might sound funny, but a good night’s sleep actually starts the moment you wake up. Your daily habits shape your sleep quality, your ability to fall asleep faster, and how refreshed you feel in the morning.

Sleep plays a huge role in your concentration, mood, productivity, and overall wellbeing. And while many sleep tips focus on bedtime routines, what you do during the day can have an even bigger impact.

Here are 8 things you can do today to set yourself up for sweet dreams tonight.

1. Tick off important tasks early

Your brain is naturally more alert in the morning thanks to lower melatonin and a rise in cortisol, the hormone that helps you wake up. So, tackle your biggest tasks early, and avoid mentally demanding work late in the day when your body is preparing for rest.

2. Get direct daylight

Daylight helps regulate your circadian rhythm – the internal clock that drives your sleep-wake cycle. Getting outside for even a few minutes boosts alertness and reminds your body that darkness (and sleep) is coming later. It also improves your mood and helps maintain healthy vitamin D levels.

Just remember that screen light has the opposite effect, so reduce evening scrolling to avoid confusing your body clock.

3. Move your body

Exercise reduces stress, supports melatonin production, and improves overall sleep quality. It can even help reduce symptoms of insomnia.

Any exercise counts – a walk, a gym session, or light yoga. Just avoid vigorous workouts an hour before bed, as this can negatively affect your sleep.

4. Eat more fibre and protein

High fibre foods like walnuts, bananas, beans, and wholegrains support deeper, better-quality sleep. They’re great during the day, just avoid heavy meals right before bedtime, as digestion can interfere with comfort and rest.

5. Stay hydrated (but time it right)

Water helps regulate your body temperature and keeps headaches and muscle cramps from interrupting your sleep. Drink consistently throughout the day, but slow down near bedtime to avoid nighttime wake-ups.

Also, be mindful of caffeine. Since it can linger in your system for hours, try avoiding it in the late afternoon or evening.

6. Say no to naps – and avoid working from bed

Short power naps can help some people, but longer naps or late-day snoozes can disrupt sleep and confuse your circadian rhythm.

And if you work from home, avoid the temptation to work from your bed – your brain should associate your bed with sleeping, not spreadsheets.

7. Stretch it out

Stretching before bed can help you de-stress, fall asleep faster, and improve your sleep quality. Do some gentle stretches or light yoga before bed, and you’ll relax your muscles, calm your mind, and gently wind down.

8. Write away your worries

If your mind tends to race when your head hits the pillow, consider starting a sleep journal to make those moments more mindful. Research has shown that just five minutes of journaling before bed may reduce worry and stress and promote better, longer sleep.

If writing isn’t your thing, try a guided mindfulness exercise. Plus, if you use the Headspace or Calm apps and connect them to AIA Vitality, you can earn 25 AIA Vitality Points per 10-minute session, three sessions each week, with a maximum of 2,000 points per membership year.

Earn AIA Vitality Points while you sleep

If you are an AIA Vitality member, when you link a compatible wearable device to your AIA Vitality app, you can earn 10 Vitality Points per night for getting at least 7 hours of sleep. (up to a maximum of 2,000 points per membership year). These points contribute to improving your AIA Vitality Status, helping unlock even greater rewards and benefits as you progress.

The rest is up to you

A great night’s sleep isn’t just about your bedtime routine – it’s built through the small choices you make throughout the day. Start with one or two of these habits, stay consistent, and soon your sleep will thank you.

Staff Writer

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.

Disclaimer:
Copyright © 2026 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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