Prioritising Sleep Hygiene: My Journey to Better Rest and Health

Recently, I faced a wake-up call—literally and figuratively. Despite diligently following many of the strategies from my self reflections “Let’s Thrive in 2025” that I have already shared, I became very physically unwell. It was a humbling experience that made me reflect deeply on my own wellbeing. Through this, I discovered that while I had made improvements in many areas of my life, my rest wasn’t as good as it should have been. I wasn’t giving sleep the respect it deserved, and my health suffered as a result. 

As I delved into the science behind sleep, I was struck by how central quality sleep is to our overall health. Studies show that sleep affects everything from our energy and mood to cognitive function and immune health. Getting the right amount of sleep is linked to a lower risk of chronic illnesses like heart disease and diabetes, and it helps us build resilience to stress. After learning this, improving my sleep became a top priority. 

Thankfully, by implementing four simple practices, I’ve increased my nightly sleep from just 5.5 hours to over 7.5 hours—and I’m on track to reach the full 9 hours soon. These changes have made a remarkable difference. Not only have I recovered my health, but I now make it a point to ensure I get the sleep I need every night. The impact has been profound: more energy, better concentration, and a clearer sense of wellbeing. 

Here is what I have done: 

Step 1: Establish a Consistent Sleep Schedule 

One of the first things I did was establish a regular sleep schedule. Going to bed and waking up at the same time every day—even on weekends (even though 6am does seem too early on Saturday or Sunday …listening to the birds as the sun rises with a hot peppermint tea is delightful!) — this routine helps regulate the body’s internal clock. This makes it easier to fall asleep and wake up naturally. Science shows that consistency in sleep patterns helps improve the overall quality of sleep. It is taking time for my body to adjust; however it is becoming easier to fall asleep, and I wake up feeling more refreshed. 

Step 2: Create a Calming Pre-Sleep Routine 

A pre-sleep routine has become an essential part of my evening. I spend 30 minutes before bed winding down— by having a turmeric latte, reading, doing light stretches, or practicing mindfulness. Research backs up the importance of a relaxing pre-sleep routine, as it reduces stress and signals to the brain that it’s time to rest. This routine has made it much easier to transition from the busyness of the day into a restful state. 

Step 3: Limit Screen Time Before Bed 

Like many people, I used to spend time on my phone or laptop before bed. I’ve since cut down on screen time in the hour leading up to sleep. Blue light from screens can interfere with melatonin production, the hormone that helps regulate sleep. Reducing screen time has made a noticeable difference—now I fall asleep faster, and my sleep feels deeper and more restorative. 

Step 4: Create a Comfortable Sleep Environment 

Finally, I transformed my bedroom into a true sleep sanctuary. I changed the picture on the wall and as hard as it can be in summer in Perth I have made sure it was cool, quiet, and dark, and invested in quality bedding. A comfortable sleep environment is critical for good rest, and studies show that these factors contribute significantly to improving sleep quality. 

While I’m still finding my ideal sleep amount, it’s important to acknowledge that sleep needs vary with age. As we grow older, the amount of sleep we require changes. The National Sleep Foundation provides guidelines based on age: 

• Newborns (0–3 months): 14–17 hours
• Infants (4–11 months): 12–15 hours
• Toddlers (1–2 years): 11–14 hours
• Preschoolers (3–5 years): 10–13 hours
• School-age children (6–13 years): 9–11 hours
• Teenagers (14–17 years): 8–10 hours
• Adults (18–64 years): 7–9 hours
• Older adults (65+ years): 7–8 hours

As we age, our sleep needs slightly decrease, but the importance of quality sleep never diminishes. By ensuring I now get my required 7.5 hours—and aiming for 9—I feel healthier, stronger, and better equipped to handle life’s challenges. 

Prioritising sleep has been a transformative part of my wellbeing journey and in my physical recovery. Sleep is not a luxury; it’s a necessity. I encourage you to take stock of your own rest and make small adjustments where needed. Together, let’s make thriving in 2025 a reality by starting with the foundation of good health: a good night’s sleep. 

Creating a Gratitude Journal: My Early Journey to Better Wellbeing

If you have been reading these reflections over the last few weeks you may have noticed that I have finally realised how busy my life has become and introducing simple mindful practices are making a real difference to my wellbeing. This week I want to look at gratitude journals and what I have found to help me thrive in 2025.  

In the fast-paced chaos of everyday life, particularly when stress is high, it’s all too easy to overlook the small joys around us. Whether it’s pressures from work, family commitments, or just the general busyness of life, I often find myself caught up in the negatives. Lately, though, I’ve turned to something simple yet effective keeping a gratitude journal. While I’m still in the early stages of this practice, I’ve already noticed a shift in my mindset, with an improvement in my positivity and how I approach each day. 

Gratitude journaling is something I’ve heard about for a while, but, like many, I wasn’t convinced at first. It sounded almost too easy to be effective—just writing down a few positive things each day? However, I decided to give it a try, and now, I’m starting to understand why this practice is backed by science. 

Each evening, I take a few minutes to write down three things I’m grateful for. It could be something small, like enjoying a cup of tea, a kind text from a friend, or the feeling of sunshine on a cool morning. At first, I had to really think about what to write, but now I’m finding it easier to recognise these moments throughout the day. In the midst of stress or frustration, I’m noticing the positives, which is already helping me feel more balanced and optimistic. 

What I’ve found fascinating is the science behind why this works. Gratitude journaling taps into something called neuroplasticity—the brain’s ability to reorganise itself by forming new connections. When we practice gratitude, we’re essentially training our brain to focus more on positive experiences and less on the negative. Over time, this helps to shift our thinking patterns, making it easier to notice the good things in life, even when times are tough. 

Research shows that consistent gratitude practice can actually change how our brain functions. Dr. Robert Emmons, a leading US expert in this field, has shown that gratitude can improve our emotional wellbeing, boost empathy, and reduce feelings of anxiety or stress. The act of simply reflecting on what we’re thankful for activates the brain’s reward system, helping to foster a sense of happiness and contentment. 

 Studies also highlight how gratitude impacts the prefrontal cortex, the part of the brain responsible for decision-making and emotional regulation. This is why gratitude journaling doesn’t just give a temporary boost in mood—it can lead to long-term improvements in how we handle stress and difficult situations. 

Although I’m still at the beginning of this journey, the benefits are becoming clear. On days when work is overwhelming or life throws a few unexpected challenges my way, taking a moment to reflect on what I’m grateful for has helped me regain perspective. It’s not that these challenges disappear, but focusing on the good—no matter how small—has shifted my mindset. I’m finding myself less bogged down by stress and more able to appreciate the positive moments that might have otherwise gone unnoticed. 

When I first started, it felt a bit forced. Some days, I struggled to think of things to be grateful for, particularly when the day had been stressful. But, as I’ve continued, it’s becoming easier. I’ve noticed that during the day, I’m more aware of small moments of joy, even in the middle of a busy or difficult period. Whether it’s a simple moment of peace or a shared laugh, these small acts of gratitude are adding up. 

I’m still learning, and there’s much more to explore in this practice, but I’m already seeing how gratitude journaling can help shift my mindset. By taking just five minutes each evening to jot down three things I’m grateful for, I’ve started to feel more present and more positive about my day, even when it’s been challenging. 

It’s a work in progress, but already, this practice is teaching me that even amidst life’s challenges, we can always find something to be thankful for. And that, I’m discovering, is a powerful way to boost positivity and wellbeing.