Habits for healthy, happy sleep

Think about the last time you woke up feeling genuinely rested - not just ‘fine’, but actually sharp, calm and ready for the day. How long ago was that?

We spend roughly a third of our lives in bed, but even if we get enough sleep, many of us struggle to get a good night’s sleep. Sleep quality affects your mood, your focus and how you handle all the challenges in your day, so it's worth doing what you can to improve it.

Here are a few simple habits - for you, your bedroom and your mattress - that can make a real difference.

Protect it from the start

- Use a waterproof mattress protector. Body heat and sweat create warm, moist conditions that dust mites love. A protector keeps moisture out and stains off - and is a lot easier to wash than a mattress.

- Wash your sheets weekly, or more often if you have pets or allergies. Dead skin cells and body oils transfer to your mattress over time, breaking down materials and feeding the dust mites that can thrive in bedding. Clean sheets reduce the rate at which this transfer occurs and protect the mattress beneath.

Keep it in shape

- Rotate your mattress 180° every three months to prevent body impressions from forming in the spot you sleep on. If you have a super king, you can rotate it 90° because it’s the same length on all sides.

- If it's double-sided, flip it occasionally, as well as rotating it, to share the wear more evenly. NOTE: You can’t do this if your mattress has a built-in pillow topper.

- Pair it with a quality bed base. A sagging or flimsy base undermines even the best mattress. A solid foundation prevents uneven wear and prolongs support.

Give it a regular refresh

Open blinds and windows to let the mattress breathe for a few hours when you change your sheets. Fresh air and sunlight reduce accumulated moisture and discourage mould.

Vacuum the mattress every few months with an upholstery attachment. If you don’t use a mattress protector, dust, dead skin cells and pet hair can accumulate more quickly than you might think.

Tip: Set a recurring calendar reminder every three months to rotate, air and vacuum your mattress. It only takes a few minutes, but could extend its life by years.

Make your bedroom a proper sanctuary

Your bedroom should feel different from the rest of your home. If it doubles as a home office, a TV room or a dumping ground for clean laundry, your brain won't fully switch off when you get into bed, and your sleep patterns can suffer.

- Clear work clutter and admin from your bedroom. Open laptops and other visual reminders of work can keep your nervous system on alert.

- No TV or smartphones at bedtime. The blue light from electronic devices interferes with the production of melatonin - the hormone that regulates your circadian rhythm and tells your internal clock when it's time to sleep. Avoiding screens for at least an hour before bed makes it easier to fall asleep.

- Keep it tidy. A messy room does nothing to calm the mind, so move the floordrobe to the wardrobe and laundry basket.

- Keep it cool and dark. Body temperature naturally drops as you fall asleep, so a cool room (around 18-20°C) helps that process (don’t be tempted to crank the heating up too high in the winter!). If necessary, add some block-out blinds to existing window coverings to keep out light from street lamps, traffic and other external sources of light.

- Try a diffuser with calming essential oils like lavender or eucalyptus as part of your wind-down ritual. These relaxation techniques aren't miracle cures, but they can help signal to your brain that sleep is coming.

- Consider gentle sound if silence doesn't suit you - white noise, rainfall or soft nature sounds on a timer can distract you from intrusive thoughts without becoming stimulating. Earplugs are another simple option if external noise causes you trouble sleeping.

Build a consistent sleep routine

A regular sleep schedule - going to bed and waking at roughly the same time each day, even on weekends - is one of the most effective good sleep habits you can build. It reinforces your circadian rhythm and makes falling asleep feel more natural over time. The following sleep tips can help build this invaluable bedtime habit.

- Read a physical book instead of scrolling. It's one of the most effective ways to wind down - occupying your mind enough to stop late-night rumination, without the stimulation of a screen.

- Skip heavy meals in the two hours before bed. Digestion competes with sleep, and lying down on a full stomach doesn't help either.

- Get regular exercise. Physical activity during the day is strongly associated with better sleep quality at night. Avoid vigorous workouts too close to bedtime, though, as they can have the opposite effect.

- Beware daytime naps. Grabbing forty winks at lunchtime can be just what you need to put some pep in your step for the afternoon, but a long (over 30 minutes) or late-afternoon snooze can disrupt your nighttime sleep.

- Use a supportive pillow with the right height and firmness for how you sleep. Side sleepers need more height to keep the neck aligned with the spine; stomach sleepers need much less. If you're waking with a stiff neck, your pillow is likely the culprit.

- Use a meditation or sleep app. If a busy mind keeps you up, even five or ten minutes of guided breathing before bed can help.

- Wear an eye mask. Whether your partner's a late-night reader or the neighbour's security light gets triggered by every falling leaf, wearing a comfortable eye mask can help block disturbances to your sleep.

Appliances Online stocks a huge range of mattresses from leading mattress brands including A.H Beard, Sealy, Sleepmaker, Zinus and Koala. If you're unsure whether a plush, medium firm or firm mattress is right for you, read How to select the best mattress for an amazing night's sleep.

We deliver to 95% of Australia's population, and we can probably get it to you by tomorrow (weekdays) at no extra charge, with Appliances Online's legendary FREE delivery. Plus, we can take your old mattress away for free recycling when we deliver your new one.

If you have questions about mattress sizing, firmness, delivery logistics or anything at all, just call our friendly team 24/7 on 1300 000 500, or message us via the chat icon at the bottom of your screen.