Tips to Help You Get a Better Sleep

As we age or live with disability, getting a good night’s sleep can be a bit of a challenge! However, there are many simple things you can do to improve the quality of your sleep.

So, here are some tips to help you get better sleep—every night.


Did you know that your sleeping environment has a big impact on the quality of your rest? If you’re struggling to sleep, try creating a space that promotes relaxation. Keep your bedroom dark, cool, and quiet. Clean up any lingering clutter, and use earplugs or a white noise machine to block out any unwanted sounds.

Also, pay attention to how your body feels when you’re trying to sleep. Do your neck and back ache? If so, assess whether your mattress and pillows are comfortable and supportive. If you’re constantly readjusting because of a lumpy mattress, you’ll have no chance of getting a good night’s sleep!


Establishing a consistent sleep routine can help you fall asleep more quickly and stay asleep for longer. Try to go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body’s internal clock and promotes better, more restful sleep. Also, try to wind down before bed by engaging in relaxing activities, such as reading, meditating, or taking a warm bath!

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Avoiding stimulants before bed is crucial to getting a good night’s sleep. Caffeine, nicotine, and alcohol can all interfere with your ability to fall asleep and stay asleep for long periods of time. Try to avoid consuming any of these substances for at least a few hours before bedtime. Plus, if you’re a social media or TV junkie, try cutting out screen time directly before bed. Many electronic devices admit blue light, which blocks the chemicals in our brain that tell us it’s time for sleep. So, put down the phone or TV remote well in advance, and try to keep the tech out of the bedroom.

Sleep is incredibly important, so if you continue to struggle, it’s important to speak with a healthcare provider who can offer additional guidance and support. Take care of yourself and prioritise rest—your body will thank you for it!

Could you use a bit of extra help around your home? Here at After-Care, we offer a range of flexible home care services for older adults and Australians with disability! Click here to learn more and contact us at After-Care today!