Do’s And Dont’s For A Better Night’s Sleep

Sleep and your health and well-being work hand in hand. This is why it’s extremely important to get a good quality sleep every night (7-8 hours). Think of your body like a factory, as you drift off to sleep it moves into night shift. During this time, a lot of important processing, restoration and strengthening occurs.

Benefits of Quality Sleep

Getting a quality nights sleep contributes to healthy brain function, which means improved capacity for learning and better decision making. Additionally, it benefits your mental health and emotional well-being so you are less moody and better able to cope with change and life’s stresses.

Physically, your body’s immune system relies on sleep to stay healthy. A lack of sleep can contribute to a host of physical ailments including increased risk of strokes, high blood pressure, fighting off infections and weight gain!

We’ve put together a list of Do’s and Dont’s for you to keep in mind when the sun sets and you are winding down for the day.

Comfortable bed


Keep your room cool – You want the temperature in your room to be between 16°C and 18°C. As your own body temperature drops you will fall into a deep sleep quicker and more comfortably.

Keep your room dark – Use heavy curtains or shades to block light coming in from the window, even try a sleep mask. This will help when that morning light starts to shine through.

Create a sleep schedule – Try going to bed and waking up at the same time every day. This will help your body’s natural clock fall into a routine, and you’ll fall asleep faster.

Eat a light evening meal – Eating heavy foods before bed can lead to an upset stomach and trouble sleeping. Eat dinner at least a few hours before bedtime and snack on something light like fruit before bed.

Light healthy meal


Try to go to sleep when you’re not tired – Laying in bed trying to go to sleep can be frustrating. If you don’t feel tired in 20 minutes, get up and go sit in another room. Turn on some soft music or read until you feel tired.

Drink caffeine – Caffeine can help to keep you awake. It’s best to stop drinking it four to six hours before you plan to go to sleep. So keep coffee for the morning!

Nap during the day – A daytime nap can create problems when you try to go to sleep at night as it messes up your sleep schedule. If you do have to nap, cap it at 20 minutes or less…You don’t want to fall into a deep sleep, it will only make you drowsier!

Bring electronics to bed – Your phone or computer’s blue light can keep you awake. Your body won’t be able to create the sleep hormone – cortisol, that it needs to help you fall asleep. Try switching to a book, or even a podcast.

Coffee and a book in bed

Our biggest tip to help your sleep pattern is to get your body moving during the day!

Exercise tires out our limbs and causes us to need more rest and recovery time. It is a natural way to help your body to feel tired in the evenings and get a deeper sleep. Increasing the amount fo sleep you get each night  allows your body more time to rejuvenate.

You can join us in your local park for your daily dose of outdoor exercise, or sign up to a live-stream session here.

If you can’t make it to our sessions then jump online and make use of our video-hub with so much content to choose from! You can pick an advanced Leg Workout, and intermediate Cardio session or a beginner class targeting your Upper Body.



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Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.