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Sleep is an essential function for all humans and animals, just like air, water and food. - Sleep is important for your physical and emotional health and wellbeing. - Your sleep consists of cycles lasting 90 minutes, divided into 2 stages — rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. - If you do not get enough sleep, you are at an increased risk of developing some chronic (long term) health conditions, having a stroke and having impaired reaction times, which makes driving very dangerous. - Adopting good sleep habits can help you get more sleep and improve the quality of your sleep. ## On this page - [What is sleep?](https://www.healthdirect.gov.au/sleep#what-is) - [What are the stages of sleep?](https://www.healthdirect.gov.au/sleep#stages) - [Why is sleep important?](https://www.healthdirect.gov.au/sleep#why) - [How much sleep do I need?](https://www.healthdirect.gov.au/sleep#how-much) - [What can happen if you don’t get enough sleep?](https://www.healthdirect.gov.au/sleep#not-enough) - [How can I improve my sleep?](https://www.healthdirect.gov.au/sleep#improve-sleep) - [How do I sleep well if I’m a shiftworker?](https://www.healthdirect.gov.au/sleep#shift-work) - [Resources and support](https://www.healthdirect.gov.au/sleep#resources) - [Related information on Australian websites](https://www.healthdirect.gov.au/sleep#searchGeneralResults) ## What is sleep? Sleep is an essential function for all humans and animals, just like breathing and eating. When you sleep, your state of consciousness and responsiveness are temporarily reduced. Your body is mostly still, but your brain is active. When you sleep, your body goes through different processes that promote physical and emotional health and mental restoration. Chronic sleep disturbances or [disorders](https://www.healthdirect.gov.au/sleep-disorders) can have negative effects on your [wellbeing](https://www.healthdirect.gov.au/mental-health-and-wellbeing) and health. Your body’s circadian rhythm (or, internal biological ‘clock’) control when you feel sleepy and when you’re typically awake. If this system is disrupted — such as due to [shiftwork](https://www.healthdirect.gov.au/sleep#shift-work) or [jet lag](https://www.healthdirect.gov.au/jet-lag) — you can experience sleep problems. Sleep problems are common. Up to 1 in 4 young Australians are unsatisfied with their sleep. Fortunately, there are things you can do to improve your sleep. ## What are the stages of sleep? Your sleep is divided into cycles that last for about 90 minutes. Each cycle is made up of 2 main phases: - rapid eye movement (REM) sleep - non-rapid eye movement (NREM) sleep During REM sleep: - your eyes move rapidly - your mind is very active — most vivid dreaming occurs during this stage - this stage is important for learning and creating new memories During NREM sleep: - you are in a deep sleep and more difficult to awaken - your body temperature drops, muscles relax and your heart rate slows Adults usually spend about 20% of their night REM sleep and the remaining 80% in NREM sleep. Babies spend at least half of their sleep time in REM sleep. ## Why is sleep important? Sleep is essential for your physical health and emotional wellbeing. It has many vital functions and allows your body to: - repair and regenerate tissues - consolidate [memories](https://www.healthdirect.gov.au/worried-about-your-memory) - support your [cognitive abilities](https://www.healthdirect.gov.au/cognitive-impairment) such as your attention, learning and problem solving - regulate your emotions, mood and wellbeing - keep your [immune system strong](https://www.healthdirect.gov.au/immune-system) - keep your [heart](https://www.healthdirect.gov.au/heart) and [blood vessels](https://www.healthdirect.gov.au/blood-and-blood-vessels) healthy - control your [appetite](https://www.healthdirect.gov.au/changes-to-your-appetite) and weight ## How much sleep do I need? The amount of sleep you need varies with your age, lifestyle, genetics and any individual factors. Most adults need about 7 to 9 hours of sleep each night to feel refreshed and to function at their best the next day. [Children](https://www.healthdirect.gov.au/sleep-tips-for-children) and [teenagers](https://www.healthdirect.gov.au/teenagers-health) need more sleep than adults. As teenagers get older, they need less sleep. Most people’s sleep needs stabilise at around 20 years old. [Older people](https://www.healthdirect.gov.au/seniors-health) spend more time in bed, but sleep more lightly for shorter spans of time. They usually need the same amount of sleep they needed in their younger adult life. ## What can happen if I do not get enough sleep? Lack of sleep can have a significant impact on your short-term functioning and your long-term health. In the short-term you may notice the following: - Your ability to concentrate and mood maybe be affected, you may be more irritable, snappy or teary — this can impact your personal and professional relationships. - You may find that you’re less productive, your ability to make decision may be slower, and your safety at work may be affected. - You may have slower reaction times, which can affect your ability to drive safely. In the long-term, sleep deprivation can increase your risk of: - premature death - developing or worsening [chronic diseases](https://www.healthdirect.gov.au/management-of-chronic-conditions) such as [diabetes](https://www.healthdirect.gov.au/diabetes), [heart disease,](https://www.healthdirect.gov.au/heart-and-cardiovascular-conditions) and [high blood pressure](https://www.healthdirect.gov.au/high-blood-pressure-hypertension) - having a [stroke](https://www.healthdirect.gov.au/stroke) - infections - [depression](https://www.healthdirect.gov.au/depression) Sleep problems can affect your health and safety. If you’re feeling sleep deprived, see [your doctor](https://www.healthdirect.gov.au/the-role-of-a-gp) for advice. [**ASK YOUR DOCTOR** — Preparing for an appointment? Use the **Question Builder** for general tips on what to ask your GP or specialist.](https://www.healthdirect.gov.au/question-builder) ## How can I improve my sleep? You can improve your sleep by practicing sleep hygiene. Sleep hygiene is a set of habits and environmental factors that you can change. While you cannot make yourself fall sleep, there are changes you can make to increase your chance of getting a good night’s rest. ### Stick to regular sleep patterns Help your body establish a healthy sleep routine by going to bed and waking up at around the same time each day. ### Spend the right amount of time in bed Limit your time in bed to no more than 8 hours. If it takes you a long time to fall asleep, try going to bed later. Do not stay in bed if you are wide awake — get up and engage in a calming activity, such as reading, and avoid screens. ### Use your bed for sleep, not screens Computers, phones and TV can disrupt your sleep. Your mind needs to associate being in bed with sleeping rather than watching TV or using your phone or computer. ### Relax before bed Establish a ‘buffer zone’ before bedtime when you’re not trying to solve any problems or plan the next day. Find a [relaxation technique](https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief) that works for you. Avoid using your computer or phone during your ‘bedtime buffer zone’. ### Be comfortable in your bedroom - Your room should be the right temperature, quiet and dark. - Make sure you have comfortable bedding. - Try to keep known stressors out of your bedroom — for example, any work tools or laptops. ### Avoid alcohol, caffeine and cigarettes Avoid [alcohol](https://www.healthdirect.gov.au/how-alcohol-affects-your-health) for at least 4 hours before bed. Alcohol might initially make you sleepy. It can also disrupt your sleep cycles leading to a poorer quality sleep. Avoid [tea, coffee and caffeinated soft drinks](https://www.healthdirect.gov.au/caffeine) for at least 3 to 7 hours before going to bed. Avoid [cigarettes](https://www.healthdirect.gov.au/quit-smoking-vaping) for at least 2 hours before going to bed. Nicotine is a stimulant and can stop you from sleeping well. ### Don’t nap Sleeping during the day can make it more difficult to fall asleep at night. If you really need to nap, limit your nap to 20 minutes. Make sure you’re awake for at least 4 hours before going back to bed. ### Don’t watch the clock If you can’t sleep, checking the time can heighten your [anxiety](https://www.healthdirect.gov.au/anxiety) about not sleeping. If possible, take your clock out of your bedroom. ### Avoid sleeping pills [Sleeping pills](https://www.healthdirect.gov.au/safe-use-of-sleeping-pills) don’t usually address the causes of poor sleep. Sleeping pills should only be prescribed by a trusted doctor who fully understands the reasons why you might be struggling to get good quality sleep. If you have been prescribed sleeping pills, use them for as short as period as possible, and try to address any underlying causes of your sleep difficulties. ### Ask for help if you need it If you regularly wake up not feeling refreshed, usually feel restless in bed, have trouble getting to sleep or find that being tired is affecting your mood, see your doctor. [**FIND A HEALTH SERVICE** — The **Service Finder** can help you find doctors, pharmacies, hospitals and other health services.](https://www.healthdirect.gov.au/australian-health-services)  Steps you can take to help improve your sleep. ## How do I sleep well if I’m a shiftworker? As a shiftworker, your work hours do not follow a traditional daytime work schedule. You may be working against your natural circadian cycle which disrupts your sleep patterns. This can have a negative impact on your physical and mental health. Shiftworkers often report difficulty sleeping during the day. They are more tired during and after their shifts. This can result in a poorer work performance. Therefore, it is important to establish healthy sleeping habits as much as possible. If you are a shiftworker, here are some tips to help you sleep better: - Prioritise sleep — make time to get enough sleep and try to go to bed and wake up at the same time every day if your work allows it. - Make sure people know not to disturb you while you are trying to sleep. - Make your bedroom quiet by using ear plugs or a white noise machine or device application (app) to muffle sound. - Remove all distractions, phone calls and lights. - Avoid caffeine, sleeping pills, alcohol or nicotine before bed. - Sleep before you work rather than earlier in your day. - Expose yourself to light in the evening and during the night to help you stay alert. ## Resources and support If you think you might suffer from a sleep disorder, such as [insomnia](https://www.healthdirect.gov.au/insomnia) or [sleep apnoea](https://www.healthdirect.gov.au/obstructive-sleep-apnoea), seek advice from your doctor. - [MindSpot’s Sleep Course](https://www.mindspot.org.au/treatments/sleep-course/) is a free, therapist-assisted online program designed to help you improve your sleep. - Learn more about sleep at the [Sleep Health Foundation](https://www.sleephealthfoundation.org.au/sleep-categories/basics-of-sleep). - Visit [Gidget Foundation Australia](https://www.gidgetfoundation.org.au/) for more information on [improving your sleep during pregnancy](https://www.gidgetfoundation.org.au/becoming-a-parent/sleep-during-pregnancy). - Contact [Beyond Blue](https://www.beyondblue.org.au/get-support/talk-to-a-counsellor) if you’re struggling with depression or anxiety. - Visit [Sleep Disorders Australia](https://www.sleepoz.org.au/) for more information on [sleep and shiftwork](https://www.sleepoz.org.au/_files/ugd/a1218b_c4407544dfda4045a32b4665d0583879.pdf). - For practical information in a range of community languages about getting a good night’s sleep visit [Transcultural Mental Health Centre (TMHC) Practical Guide Series](https://www.dhi.health.nsw.gov.au/transcultural-mental-health-centre-tmhc/resources/multilingual-resources-by-title/a-practical-guide-series). #### Sources: Sleep Health Foundation *[(Basics of sleep)](https://www.sleephealthfoundation.org.au/sleep-categories/basics-of-sleep "Basics of sleep")*, Centre For Clinical Interventions *[(Facts about sleep)](https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Sleep/Sleep---Information-Sheets/Sleep-Information-Sheet---01---Facts-About-Sleep.pdf "Facts about sleep")*, Sleep Health Foundation *[(Dreaming)](https://www.sleephealthfoundation.org.au/sleep-topics/dreaming "Dreaming")*, Sleep Disorders Australia *[(Shift Work)](https://www.sleepoz.org.au/_files/ugd/a1218b_3f6e2c5734574c6b8ffec703d07d4fdb.pdf "Shift Work")*, Sleep Health Foundation *[(Shift Work)](https://www.sleephealthfoundation.org.au/sleep-categories/shift-work "Shift Work")*, SA Health *[(Good sleep = good health)](https://www.sahealth.sa.gov.au/wps/wcm/connect/Public%20Content/SA%20Health%20Internet/Healthy%20Living/Healthy%20Sleep/Good%20sleep%20good%20health "Good sleep = good health")*, Drug and Alcohol Services South Australia *[(Insomnia Management Kit Sleep: Facts and hygiene)](https://www.sahealth.sa.gov.au/wps/wcm/connect/da8f7a004033fcc699a4bbd30eb2c8cd/5+-+Sleep+facts+and+hygiene+2017.pdf "Insomnia Management Kit Sleep: Facts and hygiene")*, Sleep Health Foundation *[(Workplace health, safety and wellbeing)](https://www.sleephealthfoundation.org.au/sleep-categories/workplace-health-safety-wellbeing "Workplace health, safety and wellbeing")*, Sleep Heath Foundation *[(Good sleep habits)](https://www.sleephealthfoundation.org.au/sleep-topics/sleep-hygiene-good-sleep-habits "Good sleep habits")*, Sleep Health Foundation *[(Drowsy Driving)](https://www.sleephealthfoundation.org.au/sleep-topics/drowsy-driving "Drowsy Driving")*, Sleep Health Foundation *[(Facts About Sleep)](https://www.sleephealthfoundation.org.au/sleep-topics/facts-about-sleep "Facts About Sleep")*, Australian Institute of Health and Welfare *[(Sleep problems as a risk factor for chronic conditions)](https://www.aihw.gov.au/getmedia/7e520067-05f1-4160-a38f-520bac8fc96a/aihw-phe-296.pdf "Sleep problems as a risk factor for chronic conditions")*, University of Sunshine Coast Australia *[(1 in 4 young Australians aren’t satisfied with their sleep)](https://www.usc.edu.au/about/unisc-news/news-archive/2023/july/1-in-4-young-australians-aren-t-satisfied-with-their-sleep "1 in 4 young Australians aren’t satisfied with their sleep")* Learn more here about the [development and quality assurance of healthdirect content](https://www.healthdirect.gov.au/about-our-content). Last reviewed: November 2023 [Back To Top](https://www.healthdirect.gov.au/sleep#backToTop) ## Related pages - [Sleep tips for children](https://www.healthdirect.gov.au/sleep-tips-for-children "Sleep tips for children") ## Search our site for - [Insomnia](https://www.healthdirect.gov.au/search-results/Insomnia "Search results for: Insomnia") - [Sleep Disorders](https://www.healthdirect.gov.au/search-results/Sleep%20Disorders "Search results for: Sleep Disorders") ## Need more information? These trusted information partners have more on this topic. General search results Results for medical professionals Top results [Good sleep habits — Arthritis Australia Good sleep habits (also called good sleep hygiene) are things that you can do to give your child the best chance of a good refreshing sleep. Most of these things are common sense but can be forgotten in everyday busy life. *Read more on Arthritis Australia website* ](https://arthritisaustralia.com.au/managing-arthritis/arthritis-and-children/6387-2/) [Sleep Hygiene: Good Sleep Habits \| Sleep Health Foundation This is a fact sheet on Sleep Hygiene and Good Habits. There are many ways you can improve your sleep habits and achieve quality sleep. *Read more on Sleep Health Foundation website* ](https://www.sleephealthfoundation.org.au/sleep-topics/sleep-hygiene-good-sleep-habits) [Good sleep habits \| Rheumatoid Arthritis (RA) support program - homepage \| Arthritis Australia , MyRA is designed to help people with Rheumatoid Arthritis (RA) seize control and become active participants in their journey with RA *Read more on Arthritis Australia website* ](https://myra.org.au/article/living-arthritis-rest-sleep/good-sleep-habits) [Sleep and pain - young painHEALTH Management · 11 min read · 12 Apr 2021 Learn about managing sleep with pain Access... *Read more on youngpainhealth website* ](https://youngpainhealth.com.au/pain-management/sleep-and-pain/) [Sleep, pain and musculoskeletal conditions \| MHA Does pain and your musculoskeletal condition affect your sleep quality? Find out how you can get a good night’s sleep and how MHA can help you. *Read more on Musculoskeletal Health Australia website* -c25236.png)](https://muscha.org/sleep/) [Sleep and persistent pain - Musculoskeletal Health Australia (MHA) Persistent pain can sometimes get in the way of a good night’s sleep. Read our sleep tips to find out how you can get some quality sleep despite your pain. *Read more on Musculoskeletal Health Australia website* -c25236.png)](https://muscha.org/zzzzzz/) [Sleep Study - St Vincent's Lung Health Information about sleep studies. *Read more on St Vincent's Hospital Lung Health website* ](https://www.svhlunghealth.com.au/procedures/tests/sleep-study) [Your child and sleep disturbances \| NT.GOV.AU Common sleep disturbances in children: nightmares, sleepwalking, sleep talking and teeth grinding. *Read more on NT Health website* ](https://nt.gov.au/community/parents-and-families/your-child-and-sleep-disturbances) [Changes to sleep during pregnancy Although it is recommended that pregnant women get 7-9 hours sleep per night, it’s common for women to experience disrupted sleep patterns at various stages throughout their pregnancy. Studies show that pregnant women experience less sleep, increased wakefulness, and excessive daytime sleepiness, with around 80% of women reporting poor sleep throughout pregnancy. *Read more on Gidget Foundation Australia website* ](https://www.gidgetfoundation.org.au/becoming-a-parent/sleep-during-pregnancy) [Technology and Sleep \| Sleep Health Foundation This is a fact sheet about Technology and Sleep. The use of tech in the evenings & before bed may delay bedtime & interfere with sleep. There are ways to manage technology use & practice sleep hygiene *Read more on Sleep Health Foundation website* ](https://www.sleephealthfoundation.org.au/sleep-topics/technology-and-sleep) Show more Top results [Dementia-related Sleep Disturbances and Sundowning Sleep issues are among the most challenging dementia symptoms to manage. Up to 25% of people with mild or moderate dementia and 50% of people with severe dementia are affected by sleep disturbances, with these issues worsening as the condition progresses. *Read more on Ausmed Education website* ](https://www.ausmed.com/learn/articles/dementia-related-sleep-disturbances) [Sleep Management: How to Advise Patients Our bodies need long periods of sleep in order to restore and rejuvenate, repair tissue, grow muscle and synthesise hormones, among other important processes. It is worth emphasising the importance of sleep to your patients. Sleep deprivation will not only hinder the healing process but may also introduce other significant health problems into their lives. *Read more on Ausmed Education website* ](https://www.ausmed.com/learn/articles/sleep-management) [RACGP - Sleep and sleep-related disorders Sufficient and good-quality sleep is essential for health and wellbeing. In prevalence studies, nearly half (48%) of all Australian adults report at least two sleep-related problems, such as inadequate sleep or sleep disorders *Read more on RACGP website* ](https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/preventive-activities-in-general-practice/miscellaneous/sleep-and-sleep-related-disorders) [Safe Sleep And Safer Pregnancy Overview Page For Professionals Resources, support and Information to support Health Professionals and Early Childhood Educators *Read more on Red Nose information for Health Professionals website* ](https://rednose.org.au/for-professionals/overview/safe-sleep-and-safer-pregnancy/) [Safe Sleep FAQs For Health Professionals Whether you're a GP, midwife, nurse, or allied health worker, your advice can make a powerful difference to the families you support. We’ve compiled answers *Read more on Red Nose information for Health Professionals website* ](https://rednose.org.au/for-professionals/overview/safe-sleep-and-safer-pregnancy/safe-sleep-faqs-for-health-professionals/) [Safe Sleep FAQs For Early Childhood Educators These Safe Sleep FAQs offer clear, evidence-based answers to common questions about safe sleep and rest practices in childcare settings. Creating a safe sleep environment is a vital responsibility for early learning professionals. *Read more on Red Nose information for Health Professionals website* ](https://rednose.org.au/for-professionals/overview/safe-sleep-and-safer-pregnancy/safe-sleep-faqs-for-early-childhood-educators/) [Sleep and young people - Orygen, Revolution in Mind Our Skills & Knowledge Division concentrates on growing the capacity of Australia’s youth mental health workforce with an emphasis on accessible expertise and innovation. *Read more on Orygen website* ](https://www.orygen.org.au/Training/Resources/Physical-and-sexual-health/Fact-sheets/Sleep-young-people) Show more ## Disclaimer Healthdirect Australia is not responsible for the content and advertising on the external website you are now entering. 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## Key facts - Sleep is an essential function for all humans and animals, just like air, water and food. - Sleep is important for your physical and emotional health and wellbeing. - Your sleep consists of cycles lasting 90 minutes, divided into 2 stages — rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. - If you do not get enough sleep, you are at an increased risk of developing some chronic (long term) health conditions, having a stroke and having impaired reaction times, which makes driving very dangerous. - Adopting good sleep habits can help you get more sleep and improve the quality of your sleep. ## On this page - [What is sleep?](https://www.healthdirect.gov.au/sleep#what-is) - [What are the stages of sleep?](https://www.healthdirect.gov.au/sleep#stages) - [Why is sleep important?](https://www.healthdirect.gov.au/sleep#why) - [How much sleep do I need?](https://www.healthdirect.gov.au/sleep#how-much) - [What can happen if you don’t get enough sleep?](https://www.healthdirect.gov.au/sleep#not-enough) - [How can I improve my sleep?](https://www.healthdirect.gov.au/sleep#improve-sleep) - [How do I sleep well if I’m a shiftworker?](https://www.healthdirect.gov.au/sleep#shift-work) - [Resources and support](https://www.healthdirect.gov.au/sleep#resources) - [Related information on Australian websites](https://www.healthdirect.gov.au/sleep#searchGeneralResults) ## What is sleep? Sleep is an essential function for all humans and animals, just like breathing and eating. When you sleep, your state of consciousness and responsiveness are temporarily reduced. Your body is mostly still, but your brain is active. When you sleep, your body goes through different processes that promote physical and emotional health and mental restoration. Chronic sleep disturbances or [disorders](https://www.healthdirect.gov.au/sleep-disorders) can have negative effects on your [wellbeing](https://www.healthdirect.gov.au/mental-health-and-wellbeing) and health. Your body’s circadian rhythm (or, internal biological ‘clock’) control when you feel sleepy and when you’re typically awake. If this system is disrupted — such as due to [shiftwork](https://www.healthdirect.gov.au/sleep#shift-work) or [jet lag](https://www.healthdirect.gov.au/jet-lag) — you can experience sleep problems. Sleep problems are common. Up to 1 in 4 young Australians are unsatisfied with their sleep. Fortunately, there are things you can do to improve your sleep. ## What are the stages of sleep? Your sleep is divided into cycles that last for about 90 minutes. Each cycle is made up of 2 main phases: - rapid eye movement (REM) sleep - non-rapid eye movement (NREM) sleep During REM sleep: - your eyes move rapidly - your mind is very active — most vivid dreaming occurs during this stage - this stage is important for learning and creating new memories During NREM sleep: - you are in a deep sleep and more difficult to awaken - your body temperature drops, muscles relax and your heart rate slows Adults usually spend about 20% of their night REM sleep and the remaining 80% in NREM sleep. Babies spend at least half of their sleep time in REM sleep. ## Why is sleep important? Sleep is essential for your physical health and emotional wellbeing. It has many vital functions and allows your body to: - repair and regenerate tissues - consolidate [memories](https://www.healthdirect.gov.au/worried-about-your-memory) - support your [cognitive abilities](https://www.healthdirect.gov.au/cognitive-impairment) such as your attention, learning and problem solving - regulate your emotions, mood and wellbeing - keep your [immune system strong](https://www.healthdirect.gov.au/immune-system) - keep your [heart](https://www.healthdirect.gov.au/heart) and [blood vessels](https://www.healthdirect.gov.au/blood-and-blood-vessels) healthy - control your [appetite](https://www.healthdirect.gov.au/changes-to-your-appetite) and weight ## How much sleep do I need? The amount of sleep you need varies with your age, lifestyle, genetics and any individual factors. Most adults need about 7 to 9 hours of sleep each night to feel refreshed and to function at their best the next day. [Children](https://www.healthdirect.gov.au/sleep-tips-for-children) and [teenagers](https://www.healthdirect.gov.au/teenagers-health) need more sleep than adults. As teenagers get older, they need less sleep. Most people’s sleep needs stabilise at around 20 years old. [Older people](https://www.healthdirect.gov.au/seniors-health) spend more time in bed, but sleep more lightly for shorter spans of time. They usually need the same amount of sleep they needed in their younger adult life. ## What can happen if I do not get enough sleep? Lack of sleep can have a significant impact on your short-term functioning and your long-term health. In the short-term you may notice the following: - Your ability to concentrate and mood maybe be affected, you may be more irritable, snappy or teary — this can impact your personal and professional relationships. - You may find that you’re less productive, your ability to make decision may be slower, and your safety at work may be affected. - You may have slower reaction times, which can affect your ability to drive safely. In the long-term, sleep deprivation can increase your risk of: - premature death - developing or worsening [chronic diseases](https://www.healthdirect.gov.au/management-of-chronic-conditions) such as [diabetes](https://www.healthdirect.gov.au/diabetes), [heart disease,](https://www.healthdirect.gov.au/heart-and-cardiovascular-conditions) and [high blood pressure](https://www.healthdirect.gov.au/high-blood-pressure-hypertension) - having a [stroke](https://www.healthdirect.gov.au/stroke) - infections - [depression](https://www.healthdirect.gov.au/depression) Sleep problems can affect your health and safety. If you’re feeling sleep deprived, see [your doctor](https://www.healthdirect.gov.au/the-role-of-a-gp) for advice. [**ASK YOUR DOCTOR** — Preparing for an appointment? Use the **Question Builder** for general tips on what to ask your GP or specialist.](https://www.healthdirect.gov.au/question-builder) ## How can I improve my sleep? You can improve your sleep by practicing sleep hygiene. Sleep hygiene is a set of habits and environmental factors that you can change. While you cannot make yourself fall sleep, there are changes you can make to increase your chance of getting a good night’s rest. ### Stick to regular sleep patterns Help your body establish a healthy sleep routine by going to bed and waking up at around the same time each day. ### Spend the right amount of time in bed Limit your time in bed to no more than 8 hours. If it takes you a long time to fall asleep, try going to bed later. Do not stay in bed if you are wide awake — get up and engage in a calming activity, such as reading, and avoid screens. ### Use your bed for sleep, not screens Computers, phones and TV can disrupt your sleep. Your mind needs to associate being in bed with sleeping rather than watching TV or using your phone or computer. ### Relax before bed Establish a ‘buffer zone’ before bedtime when you’re not trying to solve any problems or plan the next day. Find a [relaxation technique](https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief) that works for you. Avoid using your computer or phone during your ‘bedtime buffer zone’. ### Be comfortable in your bedroom - Your room should be the right temperature, quiet and dark. - Make sure you have comfortable bedding. - Try to keep known stressors out of your bedroom — for example, any work tools or laptops. ### Avoid alcohol, caffeine and cigarettes Avoid [alcohol](https://www.healthdirect.gov.au/how-alcohol-affects-your-health) for at least 4 hours before bed. Alcohol might initially make you sleepy. It can also disrupt your sleep cycles leading to a poorer quality sleep. Avoid [tea, coffee and caffeinated soft drinks](https://www.healthdirect.gov.au/caffeine) for at least 3 to 7 hours before going to bed. Avoid [cigarettes](https://www.healthdirect.gov.au/quit-smoking-vaping) for at least 2 hours before going to bed. Nicotine is a stimulant and can stop you from sleeping well. ### Don’t nap Sleeping during the day can make it more difficult to fall asleep at night. If you really need to nap, limit your nap to 20 minutes. Make sure you’re awake for at least 4 hours before going back to bed. ### Don’t watch the clock If you can’t sleep, checking the time can heighten your [anxiety](https://www.healthdirect.gov.au/anxiety) about not sleeping. If possible, take your clock out of your bedroom. ### Avoid sleeping pills [Sleeping pills](https://www.healthdirect.gov.au/safe-use-of-sleeping-pills) don’t usually address the causes of poor sleep. Sleeping pills should only be prescribed by a trusted doctor who fully understands the reasons why you might be struggling to get good quality sleep. If you have been prescribed sleeping pills, use them for as short as period as possible, and try to address any underlying causes of your sleep difficulties. ### Ask for help if you need it If you regularly wake up not feeling refreshed, usually feel restless in bed, have trouble getting to sleep or find that being tired is affecting your mood, see your doctor. [**FIND A HEALTH SERVICE** — The **Service Finder** can help you find doctors, pharmacies, hospitals and other health services.](https://www.healthdirect.gov.au/australian-health-services)  Steps you can take to help improve your sleep. ## How do I sleep well if I’m a shiftworker? As a shiftworker, your work hours do not follow a traditional daytime work schedule. You may be working against your natural circadian cycle which disrupts your sleep patterns. This can have a negative impact on your physical and mental health. Shiftworkers often report difficulty sleeping during the day. They are more tired during and after their shifts. This can result in a poorer work performance. Therefore, it is important to establish healthy sleeping habits as much as possible. If you are a shiftworker, here are some tips to help you sleep better: - Prioritise sleep — make time to get enough sleep and try to go to bed and wake up at the same time every day if your work allows it. - Make sure people know not to disturb you while you are trying to sleep. - Make your bedroom quiet by using ear plugs or a white noise machine or device application (app) to muffle sound. - Remove all distractions, phone calls and lights. - Avoid caffeine, sleeping pills, alcohol or nicotine before bed. - Sleep before you work rather than earlier in your day. - Expose yourself to light in the evening and during the night to help you stay alert. ## Resources and support If you think you might suffer from a sleep disorder, such as [insomnia](https://www.healthdirect.gov.au/insomnia) or [sleep apnoea](https://www.healthdirect.gov.au/obstructive-sleep-apnoea), seek advice from your doctor. - [MindSpot’s Sleep Course](https://www.mindspot.org.au/treatments/sleep-course/) is a free, therapist-assisted online program designed to help you improve your sleep. - Learn more about sleep at the [Sleep Health Foundation](https://www.sleephealthfoundation.org.au/sleep-categories/basics-of-sleep). - Visit [Gidget Foundation Australia](https://www.gidgetfoundation.org.au/) for more information on [improving your sleep during pregnancy](https://www.gidgetfoundation.org.au/becoming-a-parent/sleep-during-pregnancy). - Contact [Beyond Blue](https://www.beyondblue.org.au/get-support/talk-to-a-counsellor) if you’re struggling with depression or anxiety. - Visit [Sleep Disorders Australia](https://www.sleepoz.org.au/) for more information on [sleep and shiftwork](https://www.sleepoz.org.au/_files/ugd/a1218b_c4407544dfda4045a32b4665d0583879.pdf). - For practical information in a range of community languages about getting a good night’s sleep visit [Transcultural Mental Health Centre (TMHC) Practical Guide Series](https://www.dhi.health.nsw.gov.au/transcultural-mental-health-centre-tmhc/resources/multilingual-resources-by-title/a-practical-guide-series).