Published 02 June 2026
There’s a saying that humans are like a plant; we need water, food and sunshine. But we also need to sleep to live well (and yes, plants also have a circadian rhythm, but they tend to complain about interrupted sleep less than we humans).
According to Flinders University Adelaide Institute for Sleep Research, a staggering 40% of Australians aren’t getting enough sleep. Just how much sleep we need to feel our best depends on age, activity level, genetic factors and overall health. There’s no magic wand for a perfect night sleep, and different habits will be more or less important for different people depending on personal needs.
Why do we need sleep?
Did you know that sleep is an active state? In our Healthier Together podcast, Professor Dorothy Bruck explains that during sleep some parts of our brain use more oxygen and glucose than when awake. Sleep is vitally important for our brain and our body. During sleep our brain forms memories and makes new neural connections. Sleep also increases our ability to problem solve, creativity, concentration and mood. Sleep gives our brains the opportunity to ‘clean up’ and our bodies a chance to not only rest, but our muscles to develop and recharge.
According to Healthdirect Australia, a lack of sleep can have ‘significant impact on your short-term functioning and your long-term health’, both physical and mental.
Getting enough rest doesn’t need to be an elusive feat. Small changes to our habits can make a big improvement, as does knowing when to seek support.
Improving our sleep
The foundation for a good night’s sleep is made up from many small habits, decisions and factors that work together with your brain and body to optimise your preparedness for a good sleep cycle.
Some tips for sleeping well may feel obvious, but it’s easy for all of us to fall into habits between ‘winding down’ and going to bed that may feel comforting but are actually working against us. Good sleep hygiene is an important step to help let our mind and body know that it’s bedtime.
What is ‘sleep hygiene’?
Good sleep hygiene doesn’t mean a long shower before bed. It’s the behaviours, habits and surrounding environmental factors that we can control to help get a good night’s sleep. These include:
- Forming regular sleep routines - going to bed and waking up at a similar time each day.
In our podcast on science-backed sleep hacks, Professor Dorothy Bruck touches on the potential impacts of building up a sleep debt during the week and trying to recover the lost hours with long weekend sleep-ins, which then negatively impact our sleep drive, and create a loop of sleep debt come Monday.
- Not spending too much time in bed. If you’re struggling with your sleep, this may seem counter-productive, but the recommendation is to spend no more than eight hours in bed. If you take a long time to fall asleep, try going to bed later or changing your sleep routine.
- Avoid lounging in bed, your bed should be for sleep and not screens. The use of any screens in bed creates an association with entertainment rather than sleep. Have your downtime and any planning done before hopping into bed.
- Comfort is king! Comfortable bedding, the right temperature and a quiet and dark place to sleep.
- Avoid alcohol, caffeine and smoking. Alcohol should be avoided at least four hours before sleep. While it can make you sleepy, it can also disrupt your sleep cycles leading to waking or poor sleep. Caffeine can affect people differently, and is best avoided three to seven hours before going to bed. Nicotine is a stimulant and should be avoided at least two hours before bed.
- Ask for help. If your routine and changes aren’t working for you and your sleep is impacting your mood, it’s a good idea to speak with a doctor.
How much sleep do you need?
While everyone is different, as we age, this can change. Buck explains how sleep and our rhythm can change as we age and according to our gender. As a general rule, people aged 16 to 64 should be getting seven to nine hours of sleep a day, and teenagers 8-10 hours.
The impacts of sleep and your mental health
If we feel good when we wake up from a decent night’s rest, it’s unsurprising that a lack of sleep can have the opposite effect. Sleep and mental health are closely connected, and it’s not uncommon for people with mental health challenges to struggle with their sleep.
Sleep impacts everything from your energy and mood through to the capacity to deal with stress. Poor sleep can make us feel irritable and harder to deal with stress and mental health conditions like anxiety and depression are harder to manage without rest.
Getting help with sleep
Age, hormonal changes, health and environmental factors can mean that even with the perfect sleep routine, sleep can still trouble people. The first step in getting sleep support is speaking with your doctor.
- Discuss any over the counter supports including supplements and natural remedies with your health care provider
- If you require pain management, sleep goals are an important part of your pain management plan. Ensure you review sleep goals as part of your health discussions.
- Sleep meditation can be a useful tool to help you wind down and relax your mind and body before sleep. Breathwork, body scanning and muscle relaxation may all be part of a mediation practice. There are many free online sleep meditations, including Lifeline Australia’s supports.
When troubled sleep becomes disordered sleep
Interrupted or disturbed sleep is one of the most common reasons Australians seek advice from their doctor but understanding what’s normal and what’s not isn’t always clear. Dr Andrew Bradbeer, lead physician and medical director at Sleep Health Group, spoke to Healthier Together about what is considered ‘normal’ sleep, when to seek help and the types of treatments available for sleep disorders. Listen to the podcast on sleep disorders.
