10 Steps to get better Sleep 

10 Steps to get better Sleep I Berwick Family Osteopathy

Don’t we all wish we could get 8 hours of sleep every night and feel refreshed to start our day. It does wonders for the body including boosting mood, improving immunity and your ability to fight viruses (we all need a bit of that at the moment!) and reduces the risk of developing major health conditions like high blood pressure, heart disease and diabetes just to name a few! Sometimes life gets in the way and stops us from getting the full 8 hours that our body wants and needs to feel well rested. However, if you aim to incorporate these steps into your night time routine then you will be on your way to helping your body rest, replenish and repair after a long day. 

I Berwick Family Osteopathy I



1. Work with your circadian rhythm! 

This step actually takes into account your whole day, with our internal circadian rhythm telling our body it works best with being awake 16 hour day and 8 hours of sleep. We also experience a dip in our energy in the afternoon, however most of us can take a siesta in the afternoon! To get an energy boost to power through your day try taking a 10 minute walk, having some fruit, while avoiding sugary foods that will give you a temporary sugar fix and then leave you drained later on. 


2. Avoiding stimulants later on in the day

Avoiding having stimulants like caffeine after 2pm will help with letting your body go to sleep without being kept awake as caffeine can stay in the body for up to 14 hours after consumption, however most of the effects are worn off after 6 hours. Other stimulants like sugar can also keep you awake so be mindful when you consume dinner and dessert and maybe avoid that late night snack. Keep in mind alcohol, while not a stimulant, makes it hard to get deep sleep, causing you to wake up during the night and make it hard to get back to sleep. 


3. Preparation is KEY

Establishing a night time routine and allocating enough time for bed time prep can be a game changer. Setting aside time in your head for activities such as putting the kids to bed, reading or your nighttime skin routine can help you plan what time you need to start getting ready while also not feeling rushed or realising you have forgotten to put out the bins when you finally snuggled under the doona cover. 


4. Baths 

Baths are not just a one in a blue moon treat! They can be a great way to unwind from the day, giving you time to step away from the chaos of the dinner and dishes. Try adding salts into your bath to give your muscles an extra replenish, or even our AMAZING OILS Magnesium Sleep Bath Flakes with Lavender and Chamomile, for an extra and highly effective way to relax, assisting with sleep quality and quantity. 


5. If you can’t sleep, get up

If you find yourself tossing and turning your brain might start to associate your bed with unrest and possibly anxiety. The more you repeat these behaviours the harder it will be to break the pattern. If you wake up during the night or find it incredibly hard to get to sleep, get up and get yourself a glass of water, or put on a relaxation podcast or utilise another relaxation technique for 10-15 minutes and then try to go to sleep again. 


6. Relax the mind and your body will follow 

If your mind is going a million miles per hour, all of that brain activity is going to make it hard to get to sleep. Practising mindfulness techniques such as journaling, making to-do lists for the next day, meditating, or listening to music can be a great way to calm the mind and reduce ruminating over tomorrow’s worries. 




7. Separate your bedroom from work or business 

If you have been working from home or studying over the past couple of years, you would have noticed that it’s good to separate relaxing and doing personal or recreational activities in the house from where you do work or study. This is because your brain can start to think that this is an area where you need to be focused and working rather than relaxing, so removing desks and doing work in another area of the house can help the brain relax when you’re in your “sleeping” environment. 


8. Exercise

Exercising on a regular basis can help improve sleep quality. On top of helping cardiovascular health, neurological function, stress reduction and mood boosting, just to name a few, exercising will help with sleep by releasing serotonin which in turn will help with relaxation. To paraphrase Elle Wood “Exercise gives you endorphins. Endorphins make you happy. Happy people just sleep a lot better!” 


9. Remove the gadgets and phones 

Even though it’s the best time to catch up on tv, on social media and personal admin tasks, looking at screens before bed can trick our brain into thinking it’s not time to sleep. The blue light from the screens simulates the light outside during the day which is bright and signals to our brain that this is when we should be awake. Changing your screen with a blue light filter during the night can help with this but you can just get brain stimulation from tv phones or gadgets that could keep you up into the night.  Trying to avoid screen time like tv, computer work and phones for 30-60 minutes before bed to reduce blue light and simulation will help let your brian know that it’s time for bed and to start winding down. Even keeping these electronics in your room can make your brain think that it’s still time for work and leave you open to doing last minute notification checks. 



If your muscles and joints are feeling good then you are much more likely to get a better night’s sleep. No one likes to be woken up from sharp pain due to rolling over the wrong way in bed or headaches that won’t ease up even as you try to sleep them away. Getting on top of your body is a great way to ensure you have a restful and relaxing night sleep. 


If you are suffering from neck, shoulder or back pain and you are wondering if an Osteopath can help you, give us a call at Berwick Family Osteopathy and Spinal Clinic on (03) 9702 0094, or make an appointment online.

We can’t wait to see you in the clinic and help you with your health.

Blog written by Dr Amelia Sloan – Registered Osteopath.
Berwick Family Osteopathy & Spinal Clinic



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