Develop a sleep routine 

As tempting as it is to sleep until noon on Saturday it will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time daily even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and will reduce the amount of tossing and turning you need to fall asleep.

Move it!

Studies have shown that previously sedentary adults who participate in aerobic exercise at least four times a week improved their sleep quality dramatically. Sleep improvements aside they also experienced fewer depressive symptoms, more vitality, and less tiredness during the daytime. Just be sure to finish your workout session several hours before bedtime so that you’re not too pumped up to get a good night’s sleep.

Change your diet

Avoid food and drinks that containing caffeine, such as coffee, tea, soft drinks, and chocolate, by mid-afternoon. Make dinner your lightest meal, and stop eating a few hours before bedtime. Avoid spicy or heavy foods if you suffer heartburn or indigestion to avoid symptoms disrupting your sleep.

Stop smoking

Studies show smokers are four times more likely to not feel as well rested after a full night’s sleep than nonsmokers. Researchers at Johns Hopkins University School of Medicine put this down to the stimulative effect of nicotine and the  withdrawal at night time from it. Smoking also aggravates sleep apnea and other breathing disorders such as asthma, which can affect the quality of restful sleep you are getting.

Say no to a nightcap

Alcohol disrupts the sleep patterns and brainwaves that make you feel refreshed in the morning. While a martini may help you doze off initially, once it wears off it’s  likely you are going to wake up and have a hard time getting back to sleep.

No screen time before bed

Light from your phone, tv and laptop stimulates the brain, making it harder to wind down and for your brain to recognise it’s time for sleep. Put your gadgets away at least an hour before bedtime to fall asleep more quickly and for a better quality sleep.

Don’t share the bed

More than 80 percent of adults who sleep with children have trouble getting a good night’s sleep. Dogs and kids are usually the offenders when it comes to bed hogging, and some of the worst sleepers. Everyone will sleep better in their own bed, so keep the dogs and kids out!


30 degrees may be great for the beach, but it’s not the ideal temperature for your bedroom at night. A room at a comfortable temperature is more conducive to sleeping than a tropical one. Finding a balance between the room, the bed covers, and your sleeping attire will reduce your core body temperature and help you falloff to sleep faster and more deeply.

Make it dark

Light tells your brain that it’s time to wake up, so making your room as dark as possible for sleep is beneficial. Even just a small amount of light from your cell phone or computer can disrupt the production of melatonin (a hormone that helps regulate sleep cycles) and disturb your sleep.

Your bed is for sleeping!

You should associate your bed with sleeping – not working, eating, or watching TV. If you do wake up during the night, avoid turning on your TV or reaching for your phone and choose something calming like meditating or reading until you feel sleepy again.

If you feel you’re not getting enough sleep, or not getting enough good quality sleep, these simple adjustments can help contribute to a more restful night.  Contact Brisbane Snoring for more information today!