Sleep is essential to both physical and mental wellbeing. Good sleep supports mood, memory, concentration, emotional regulation and overall health. When sleep is poor or disrupted, it can affect how we cope with stress, connect with others and function day to day. Sleep hygiene refers to the habits, routines and environments that support healthy, restful sleep. 

Why sleep matters 

Quality sleep helps improve mood and emotional regulation, supports memory, learning and decision making, strengthens the immune system, helps manage stress and anxiety, and can reduce the risk of long-term health issues. For people who have experienced stress, trauma or long periods of heightened alertness, sleep can be especially difficult. Small, consistent changes can still make a real difference. 

Everyday habits that support better sleep 

Good sleep hygiene is about gently setting your body up for rest. During the day, try to wake up and go to bed at the same time each day, including weekends, get natural light especially in the morning, move your body regularly, and limit caffeine after early afternoon. In the evening, create a wind-down routine 30 to 60 minutes before bed, reduce screen use or use night mode settings, and avoid large meals, alcohol or nicotine close to bedtime. Your bedroom should signal safety and rest, so keep it as dark, quiet and cool as possible, use comfortable bedding, and if sleep is difficult, reserve your bed for sleep and rest rather than work or scrolling on devices. If your mind races at night, keeping a notebook nearby can help you write things down and clear your head before sleep. 

When sleep is disrupted 

Broken sleep, nightmares or trouble falling asleep can happen to anyone, especially during periods of stress, change or recovery. For some people, sleep problems settle with time and supportive routines. For others, they can continue and start to affect mood, concentration, relationships and day-to-day functioning. If sleep difficulties continue for several weeks, affect daily life, or seem linked to distressing thoughts or memories, it may help to speak with a general practitioner or other health professional. Support options include Healthdirect for practical guidance on sleep problems and where to get help in Australia, the THIS WAY UP Insomnia Program for free online strategies to manage insomnia, the Sleep Health Foundation for evidence-based Australian information on healthy sleep and sleep disorders, and Medicare Mental Health for help connecting with mental health support without a referral. A general practitioner can also assess sleep concerns and, if needed, refer someone to Medicare-subsidised support such as a psychologist. Support is available, and you do not have to manage sleep difficulties alone.