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. 

Breathing Exercises for Stress Relief: A Simple Tool to Manage Anxiety

In the fast pace of everyday life, stress and anxiety often catch us off guard. For a long time, I’d find myself feeling anxious before bed, my mind racing with the day’s events or what tomorrow might bring. But over time, I discovered a simple, powerful tool to help manage this anxiety—deep breathing. What started as a nightly routine to calm my mind before sleep has become something I now use throughout the day to stay centred, present, and in control. 

The science behind breathing exercises is truly remarkable. When we’re stressed, our body automatically goes into fight-or-flight mode. This response, while designed to protect us, can feel overwhelming—our heart races, our breathing becomes shallow, and tension builds in our muscles. However, deep breathing activates the parasympathetic nervous system, which counteracts these stress responses, allowing our body to calm down. 

When we take slow, deep breaths, we signal to our brain that we’re safe. This helps regulate our heart rate, reduce the production of stress hormones, and bring us back to a state of calm. It’s incredible how something as simple as controlling your breath can have such a profound effect on your mental state. 

For me, this practice started small. I began by focusing on my breathing before sleep, inhaling deeply through my nose for a count of four, holding for four, and exhaling slowly through my mouth for another count of four. I noticed how it helped me fall asleep faster and feel more relaxed at night. But soon, I realised this wasn’t just a nighttime tool—it was something I could use anytime I felt anxiety creeping in. 

Now, whenever I feel myself entering fight-or-flight mode—whether it’s during a busy workday, in a stressful meeting, or just navigating everyday challenges—I pause and return to my breath. This practice has helped me break the cycle of stress, bringing me back to the present moment. It’s an easy, effective way to manage anxiety and stay grounded, no matter the situation. 

By incorporating deep breathing into my day-to-day routine, I’ve found more balance and calm in my life. It’s a simple tool, but one that I’d encourage anyone to try—because taking a moment to breathe can truly change how we face stress.