By Tim Hoopmann

Disrupted sleep can be very frustrating and it can take several forms:

• difficulty getting to sleep
• waking during the night
• waking very early in the morning and being unable to get back to sleep

Here are five pre-sleep habits to help you get a good night’s sleep:

1. Have a regular sleep pattern

When it comes to sleep, your body doesn’t like surprises. Going to bed at a similar time each night reinforces to your body that it’s time to wind down. Most adults need about seven to eight hours of sleep every night.

2. Set a digital curfew 

Try to avoid screens for at least 30 minutes before going to sleep. Screen light is designed to trigger hormones in your brain that keep you alert. Ensure your phone is off, or on ‘do not disturb’ mode. Phone notifications are the enemy of quality sleep!

3. Reduce your caffeine and alcohol intake 

Stimulants such as caffeine and nicotine can keep your body and mind alert. Alcohol may help you to get off to sleep but will disrupt your sleep during the night. 

4. Make the bedroom your sleep sanctuary

Keep your bed for sleeping only; don’t watch TV or use your phone in bed. Keeping your bedroom quiet, dark, and cool will create a healthy sleeping environment.

5. Get out of bed if you can’t sleep

If you haven’t been able to sleep for a while, it won’t help to toss and turn. Get up and do a calming activity, like reading a book, in dim light. If you are overthinking things, write down your thoughts to get them out of your head.

If sleep continues to be an issue, it’s worth talking to a specialist to find the full range of treatment options available. A good place to start is your GP.

Tim Hoopmann is a speaker, mentor and coach, with a passion for growing small business through using technology to increase productivity and reduce costs. He is also a volunteer speaker for Beyond Blue, working to raise awareness of anxiety and depression, reduce the associated stigma and encourage people to get help.