Healthy sleeping

Sleep helps our mind and body regenerate, restore and repair. If you are not sleeping well you might feel drowsy or irritable, and have trouble concentrating or physically functioning.

There are specific factors that affect sleep quality and this tool can help you work on them to make sure you’re getting the best possible sleep.

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Help with sleep

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Tips for getting to sleep

  1. Adjust the bedroom temperature if possible - a slightly cooler room of 16-20 degrees Celsius has been shown to assist sleep. If you are too hot or cold, take a shower to adjust your temperature. 
  2. Block out as much light and disruptive noise entering your room as possible. Ear plugs or white noise and eye masks may also help.
  3. Make sure your bed and clothing is as comfy as possible, make it again or change if needed.
  4. Hide your clock. If you are worrying about the time and that you have not fallen asleep yet, looking at a clock can add extra stress.
  5. Write down your thoughts:
    • if anything is worrying you
    • things you have to remember
    • positive events that happened during the day. This can help clear your mind prior to sleep.
  6. Turn the electronic devices and screens off.
  7. Calm your breathing, or practice some form of relaxation or meditation once in bed. This will assist in placing you in a state where sleep is easily achieved. The audio files below provide several guided relaxation tracks.

Audio files to help with sleep

Calm breathing audio

Audio file

Country road visualisation and relaxation

Audio file

Body awareness and mind calming 

Audio file

Body awareness and visualisation

Audio file

Beach visualisation and relaxation

Audio file

Forrest visualisation and relaxation

Audio file

The following page provides a range of strategies and tools that can help adjust your sleep patterns.