Are you setting yourself up for the best possible nights sleep?

Here are our 5 top tips to help our patients get a restful sleep!

Stick to a consistent sleep schedule

Going to bed and waking up at the same time each day helps regulate your body clock and helps you fall and stay asleep! It’s important to try and keep your sleep schedule consistent, especially on weekends, to ensure long term improved sleep quality!

Switch off your devices

Our devices emit blue light which trick your brain into thinking it’s still daytime. Blue light also prevents the production and release of melatonin, a hormone which signals the body to prepare for sleep. Switch off your devices and instead relax before bedtime!

Develop a relaxing night time routine

Wind down and relax with your favourite techniques before bed to help fall asleep quicker. Listen to relaxing music, read a book, meditate, have a bath or shower, practice deep breathing and/or visualisation! Give them a go and find what works best for you!

Exercise regularly

Studies have shown that exercising can reduce the time it takes to fall asleep by 55% and can increase the total time spent sleeping by 18%! But be careful to not exercise too close to bed time as endorphins released whilst exercising may make it difficult to fall asleep!

Avoid caffeine after 3pm

Caffeine stimulates your nervous system and, whilst helpful to keep you going during the day, can prevent your body from winding down! Studies show consuming caffeine up to 6 hours before bed can significantly worsen sleep quality. We recommended cutting out caffeine after 3pm!


What are your favourite tips for a restful sleep? Leave it in the comments below! Book an appointment online or call (03) 5255 5040 to discuss how we can help you achieve your health goals!