In brief
Routines that help you fall asleep, stay asleep and wake refreshed. Most adults need about 7 to 9 hours of sleep a night.
- Blue light from phones, tablets and computers can reduce or delay melatonin in the evening.
- If trouble sleeping continues, treatments such as cognitive behaviour therapy (CBT) can help.
- Loud snoring with daytime sleepiness can be a sign of sleep apnoea.
How it works
healthdirect suggests going to bed and waking up at around the same time each day, keeping the bedroom dark and quiet, avoiding screens in bed, and keeping naps to about 20 minutes.
It also suggests stopping alcohol at least 4 hours before bed and avoiding caffeine for 3 to 7 hours beforehand, and its insomnia advice is to limit caffeine to mornings. Exercising regularly helps, but not in the evening.
Connections
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Healthy sleep habits supports
Keeping regular sleep patterns, going to bed and waking up at around the same time every day, helps sleep, according to healthdirect.
Sources: healthdirect Australia, Insomnia; healthdirect Australia, Sleep
Healthy sleep habits can ease
You can improve your sleep by practising good sleep habits, also called sleep hygiene.
Source: healthdirect Australia, Sleep
Sources
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Summarised from healthdirect and the Sleep Health Foundation. Sources read on 13 and 16 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.