8 things to do today for a great sleep tonight

ARTICLE

1 April 2024

4 min read

It might sound funny, but a good night’s sleep starts when your morning alarm goes off. Here’s how to prepare for sweet dreams from the moment you wake up.

Like oxygen and water, sleep is really important for helping our brains and bodies work properly. Getting enough quality sleep can help us concentrate, feel happier, and be more productive during the day¹.

Poor sleep, on the other hand, can worsen our mental health² and has been linked to heart disease and other chronic health problems, such as obesity and diabetes³.

Many tips about good sleep habits focus on the last few hours before bed, reminding you to power down devices, avoid caffeine after dinner, and stick to a regular bedtime. But here are eight things you can do throughout the day to help yourself nod off more easily at night.

1. Tick off important tasks early

For a lot of us, our brains are primed for tackling mental tasks in the morning, rather than at night. This is because the body naturally raises its levels of melatonin (the hormone that helps us sleep) in the dark and lowers them as the sun’s rays creep in⁴. The body also releases cortisol in the morning light, which helps us wake up and be alert.

So aim to do your to-dos early and avoid concentration-heavy tasks late in the day when your body is naturally preparing for sleep.

2. Let there be daylight

On top of helping us wake up refreshed in the morning, exposure to sunlight helps our circadian rhythm⁵ – the ‘body clock’ that regulates our sleep-wake cycle – tick along in sync with the natural progress of the day.

Getting outside into direct light during the day can not only give you a mood boost and refresh your alertness, but it can also help you sleep better at night because your body has a reminder that the day is moving towards dark⁶. (Daily sun exposure also helps us maintain our vitamin D levels, so a walk in the park really is a win-win.)

Just remember: light from electronic devices can affect the natural circadian rhythm⁷, which is why so many sleep tips tell you to avoid scrolling on your phone in bed.

3. Move your body

Exercise can reduce stress, regulate body temperature, and increase melatonin production⁸ – three things that help us ease into sleep. It’s even been known to reduce symptoms of insomnia⁹.

Any exercise is a great way to feel good. But try not to work out intensely right before bed. Studies have shown that vigorous exercise an hour before hitting the hay can negatively affect how efficiently you sleep as well as how long you sleep for¹⁰. Light stretching or yoga is great, but leave your big HIIT session for tomorrow.

4. Eat more fibre and protein

While you might think of fibre as the key to staying regular in the bathroom, it can also lead to a deeper, better-quality sleep¹¹.

So eating more 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 good sleep. Ready to tick grocery shopping off your morning to-do list? Check out Marika Day’s fibre-rich, gut-friendly recipes for inspiration. (Just don’t fill up right before you hop into bed.)

Earn AIA Vitality Points for sleeping sound

If you wear your fitness tracker when you hit the hay, you can earn 10 points a night for a minimum of 7 hours of sleep (up to a maximum of 2,000 points per membership year).

Plus, it’ll help you form healthy sleeping habits and feel in tip-top shape every morning. You snooze, you earn points.

5. Drink water during the day

Want to sleep without headaches and muscle cramps? Stay on top of your water intake throughout the day so you aren’t dehydrated at night.

Water helps us sleep by regulating our body temperature and letting us nod off in comfort¹². And while it’s a great idea to start your day with a big glass of water, avoid guzzling H2O too close to lights out – or your bladder will wake you up.

Just in case you need a reminder, be conscious of how much caffeine you drink, and when. Expert advice suggests avoiding coffee in the eight hours before you go to sleep¹³.

6. Say no to naps – and working under the doona

While some snoozers benefit from having 15-minute power naps throughout the day, napping for longer can negatively affect quality of sleep¹⁴. In fact, sleeping during the day confuses our body clock and may actually make us feel drowsier.

If you find yourself yawning or daydreaming about a little lie-down in the afternoon, head outdoors for a walk in the fresh air instead, or do a little gardening.

And here’s a tip for hybrid and remote workers: avoid the temptation to WFB (work from bed) or risk confusing your circadian rhythm¹⁵ (or an accidental doze-off).

7. Stretch it out

Stretching before bed can help you de-stress, fall asleep faster, and improve your sleep quality¹⁶. Whether you choose a few easy yoga poses or some specific stretches to soothe lingering aches, you’ll relax your muscles, calm your mind, and gently wind down your day¹⁷.

8. Write away your worries

If you spend the moments between lights out and sleep rehashing your awkward small talk before the big meeting earlier that day, consider starting a sleep journal to turn those moments mindful.

Research has shown that journaling for just five minutes before bed may reduce worry and stress and promote better, longer sleep¹⁸.

If writing isn’t your thing, try a guided mindfulness exercise or mental journaling. Plus, if you use Headspace, Calm, Buddhify, Insight Timer or Meditation Log & Timer, 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.

Footnotes

¹https://www.healthdirect.gov.au/sleep
²https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health
³https://www.nhlbi.nih.gov/health/sleep-deprivation
⁴https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock
⁵https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
⁶https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/19.html
⁷ https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
⁸https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10503965/
⁹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8338757/
¹⁰https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
¹¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/#:~:text=Conversely%2C%20fiber%20intake%20is%20associated,in%20individuals%20with%20poor%20sleep.
¹² https://www.sleepfoundation.org/nutrition/hydration-and-sleep

¹³ https://www.sleepfoundation.org/nutrition/caffeine-and-sleep

¹⁴ https://www.sciencedaily.com/releases/2020/08/200826083021.htm

¹⁵ https://www.bbc.com/worklife/article/20210217-is-it-bad-to-you-work-from-your-bed-for-a-year

¹⁶ https://www.hss.edu/article_stretches-before-bed.asp

¹⁷ https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed

¹⁸ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/

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. 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

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