Dream big: Six tips for better sleep in 2025

New year, new sleep! A brand-new year is the perfect time to refresh your approach to rest and make sleep a priority in your New Year’s resolutions. Quality sleep is a cornerstone of physical and mental well-being, yet it’s so often overlooked in our busy lives. By setting realistic sleep goals and adopting healthier habits, you can wake up feeling energised and ready to take on whatever the year brings.

We’ve partnered with HIF Health Insurance to help you transform your sleep habits in 2025.

Set practical sleep goals

Sustainable changes start with realistic goals.

• Determine your ideal sleep duration. Most adults need 7-9 hours of sleep per night. Reflect on how much sleep leaves you feeling your best.
• Establish a consistent bedtime. Going to bed and waking up at the same time each day helps regulate your body’s internal clock.
• Tackle one change at a time. Whether it’s cutting back on caffeine, avoiding late-night screen time, or developing a wind-down routine, focus on one habit before introducing another.

Create a healthy sleep environment

Your bedroom is where all the magic happens. Small changes can make a big difference.

• Block out light and noise. Invest in blackout curtains and consider using a white noise machine or earplugs.
• Adjust your room temperature. Keep your bedroom cool—around 16–20°C is ideal for most people.
• Declutter and decorate for calm. A tidy, serene space can help you relax more easily at night.

Make technology work for you (not against you)

Tracking your progress keeps you motivated and helps identify what’s working.

• Set digital boundaries. Use “Do Not Disturb” features to limit nighttime notifications and put your phone down at least 30 minutes before bed.
• Sleep-tracking apps and devices, such as a Fitbit or Apple Watch, can be helpful for identifying patterns and adjusting your routine. These tools offer insights into sleep duration, efficiency, and disruptions.

Prioritise a wind-down routine

A good night’s sleep starts long before your head hits the pillow. Dedicate 30–60 minutes to activities that signal to your body it’s time to relax.

• Practice mindfulness or meditation.
• Opt for relaxing activities. Read a book, journal your thoughts, or have a warm bath to transition into sleep mode.

Practice stress management

Stress and anxiety are common sleep disruptors.

• Try relaxation techniques. Deep breathing exercises, progressive muscle relaxation, or guided imagery can calm the mind before bed.
• Journal your thoughts. Writing down worries or a to-do list for the next day can help clear your mind.

Embrace Flexibility

Life happens, and it’s important to give yourself grace when things don’t go according to plan. Missing a night of good sleep doesn’t mean you’re failing. The key is to return to your routine and not let disruptions derail your progress. Sweet dreams!

HIF is a not-for-profit, member-focused private health insurer. HIF believes in the importance of sleep to ensure overall health and wellbeing and has launched its Sleep Hub, which includes information to help all Australians sleep more soundly, including an interactive quiz to uncover your ‘Sleep ID’. To take the quiz and get more sleep support, visit the website.