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6 Sleep Hygiene Must Do's for the Best Sleep

6 Sleep Hygiene Must Do's for the Best Sleep

Let's chat sleep, and how to get those restful zzz's. The team from Rochway have to secrets!

Did you know, according to a 2017 survey on Australian’s sleep health, approximately 1 in 5 Aussie adults suffer from insufficient sleep? That’s a massive 7.4 million people who regularly lie in bed watching the clock slowly tick or toss and turn in to the sunrise. So, what can be done about it?

Good sleep hygiene, for starters. That is, habits throughout the day and up until bedtime that encourage a good nights sleep. Signs of poor sleep hygiene include having a hard time falling asleep, experiencing frequent sleep disturbances, and suffering daytime sleepiness. Replacing activities that can disrupt sleep with science-backed healthy sleep practices can mean the difference between a restful night, and a restless night. Here are some Sleep Hygiene Rules that will help anyone achieve a night of quality zzz's.

1. Set thy sleep schedule:

One of the most important rules for good sleep hygiene is to stick to a schedule to help set the body’s internal clock. Waking up around the same time each day and creating a ‘wind down’ window 30 – 60 minutes before bedtime is ideal.

2. Obey thy body clock:

While it’s good to stick to a set sleep schedule, there are exceptions. No one wants to lay in bed watching the minutes tick away because they got into bed before they were naturally tired. This only creates feelings of frustration and stress. Instead, do something relaxing for 30 minutes, such as reading, light stretching, or having a warm shower to relax the body and mind.

3. Build thy daily habits:

Healthy habits throughout the day set the path to quality zzzs. Starting the morning with sunshine kickstarts the body block, and incorporating movement and physical activity into the day helps the body burn energy, making it easier to fall asleep at night. Reserving in-bed activity for sleeping only (besides intimate moments) reinforces the mind that bedtime means sleep time.

4. Relax thy mind:

Creating a consistent night routine will help the mind wind down and relax before bedtime. Dedicate 30 – 60 minutes before bed to dim the lights, unplug electronics, and practice methods of relaxation like reading, meditation, or light stretching.

5. Remove thy stimulants:

Reducing stimulants throughout the day and during wind-down time prepares the mind for sleep. Limit afternoon caffeine, avoid late-night exercise and alcohol in the evenings. Although alcohol can cause drowsiness, it interferes with sleep quality. Cigarettes and blue light from phones, tablets or TV are also a no-go during wind-down time to optimise quality and uninterrupted sleep.

6. Create thy slumber room:

This one is all about the zen-spa vibes. A bedroom must be calm, quiet, comfortable, and without distracting lights or noises. Calming scents before bed work wonders, whether it’s a pillow spray, candle, or diffuser.

The secret to quality sleep is really that simple. With healthy habits throughout the day, a consistent sleep schedule, a comfortable bedroom, and a relaxing bedtime routine with minimal disruptions, anyone can achieve better quality and quantity of sleep.


You'll find Rochway in our most recent Mystery Box.

Rochway are leaders in the probiotic market with a specialised focus on probiotics offered in new and innovative formats and deliveries. Their products are formulated with the highest quality probiotics, backed by years of clinical research. They investigate widely to source ingredients without the use of herbicides, pesticides or chemical fertilisers. Their advanced probiotic complexes are available in liquids, powders and capsules, to suit everyone's needs. Rochway's newest innovation and hero product is Beauty Sleep, a probiotic liquid with natural herbs and marine collagen, launched exclusively on in May 2021.


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