Being physically active can support your sleep. And it’s even better if you can do it outside – exposure to natural light can help to regulate your body clock. Try getting outdoors for a morning walk, swim or bike ride. Or if you prefer to exercise in the evening, try gentle movement like some slow stretches.
Simple tips to support your sleep
From gentle movement to creating your own sleep ritual, explore simple tips that can support your sleep and lift your wellbeing.
A good night's sleep can make a big difference to how you feel. It helps you regulate your emotions and navigate life's ups and downs. When sleep is hard to come by, your mood can be affected, and you might feel more irritable, anxious or notice that everyday tasks feel a little harder.
Sleep can be shaped by many factors, such as your mental and physical health, stress, medications, hormonal changes, or drugs and alcohol. Your wider circumstances, like your living environment, culture, relationships or work schedules can impact your sleep too.
Some of these factors are outside of your control, but there are simple things you can do to help improve your sleep and support your wellbeing. Try some of the below tips or adapt them in a way that works for you. If you have ongoing sleep challenges, it can be helpful to reach out to a health professional for more support.
It can be helpful to create a ritual that helps you relax as you prepare to sleep. Try to avoid screens, caffeine and alcohol, and choose something mindful, like deep breathing, listening to music, or a warm shower. If you’re finding it hard to switch off, try writing down your thoughts or worries to calm your mind before you go to sleep. Need some extra help falling asleep? Some people find that supplements proven to support sleep and relaxation, such as magnesium, can help. Talk to your doctor before trying any sleep supplements.
Going to sleep and waking up at the same time each day can support your sleep quality. But if sleep isn’t coming easily, try getting up and doing something relaxing, like reading or meditating, until you feel sleepy.
If you are feeling tired during the day, a short nap can help you feel better. Try to nap in the early afternoon, and limit it to under 20 minutes. Long naps too late in the day can make it harder for you to sleep in the evening.
Sleep practices can vary across cultures and families. You might find that communal sleeping or room sharing offers your whānau a sense of comfort and connection while others may prefer separate sleeping spaces. Find what works for you and the people in your life.
Know someone who is running low on sleep, like a new parent? Support them to rest and recharge by offering to help with childcare, errands or household tasks. Your support will give them a much needed rest, and will give you a wellbeing boost too.
Have a young person in your life with who loves a sleep in? For rangatahi, staying up late and sleeping longer in the morning is a normal part of their development. By letting rangatahi sleep when they need to, you can help to support their wellbeing.
How Gracie and Amber prepare for a good night’s sleep
We asked members of Rangatahi Rise, a youth social action project, to share their bedtime rituals with us.
For Gracie, getting enough sleep each night is a key part of how she supports her wellbeing. To prepare for sleep, she likes to take a moment to write down her thoughts. Gracie says “I like to write in my diary before I go to bed, it’s part of my nightly routine. It helps me unwind, and signals to my body that it’s time to sleep”.
And for Amber, switching off and spending quality time with her pets is a non-negotiable aspect of her bedtime routine. “Before I go to sleep, I always like to snuggle with my cats” shares Amber.
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