Late Night Screentime

Scrolling on your phone, watching TV, or checking emails right before bed can make it harder for your body to recognise when it’s time to sleep.

Electronic devices tend to keep the brain stimulated when it should be winding down. Making small changes to your evening routine, such as reducing screen time and choosing calming activities like reading, can support better sleep quality over time.

Your afternoon caffeine hit

Many people know that caffeine can interfere with sleep, but fewer realise how long it can remain in the body.

That mid-afternoon coffee used to push through an energy slump may still be influencing your sleep later that night. Even if you don’t feel particularly alert, caffeine can reduce sleep quality and make it harder to fall asleep. Some people find that limiting caffeine later in the day helps improve how easily they drift off.

Using your bedroom as a living room

Using your bedroom for activities that keep you mentally or physically engaged can make it harder for your brain to associate bed with rest.

Sleep researchers often refer to this concept as stimulus control, the idea that the bed should primarily signal sleep and relaxation. Over time, using it for work, entertainment, or prolonged wakefulness may make it more difficult to fall asleep. Adjusting how you use your sleep space can have a positive impact.

Irregular sleep schedule

Going to bed and waking up at different times each day can disrupt your body’s internal clock, also known as circadian rhythm.

Your body tends to function best with consistency. Establishing regular bedtimes and wake-up times can make it easier to fall asleep and may improve how you feel during the day.

A busy mind

Have you ever worried so much about getting enough sleep before an early start that it actually kept you awake? Stress related to work, family, or the day ahead can make it difficult to relax at night. In some cases, the more pressure you place on yourself to sleep, the more difficult it becomes.

If a racing mind is regularly affecting your sleep, it may be helpful to talk through your concerns with a health professional.

Ready to prioritise your sleep?

Poor sleep is common, but that doesn’t mean you have to live with it. If this sounds familiar and you’d like advice from a GP, book a telehealth appointment with Our Sage today and take the first step towards getting your sleep routine back on track.

Book here now.

Healthdirect Australia. Sleep [Internet]. Canberra (ACT): Australian Government Department of Health; November 2023.

Sleep Health Foundation. Sleep hygiene: Good sleep habits [Internet]. Adelaide (SA): Sleep Health Foundation; January 2024.

Primary Care Resources. Insomnia: Stimulus control therapy [Internet]. Sydney (NSW): Sleep Primary Care Resources; n.d.