Sleep Through the Night

Stay asleep at night

For many of us, it’s not falling asleep that’s the issue but staying asleep without waking up regularly throughout the night. If you wake up regularly throughout the night, you’re likely to feel tired and not able to perform at your best each day. Healthy sleep is especially important for physical, mental and emotional development too. The following sleep improvement plan will give you the tools to help you sleep better and stay that way until you’re ready to wake up.

Stay asleep at night

For many of us, it’s not falling asleep that’s the issue but staying asleep without waking up regularly throughout the night. If you wake up regularly throughout the night, you’re likely to feel tired and not able to perform at your best each day. Healthy sleep is especially important for physical, mental and emotional development too. The following sleep improvement plan will give you the tools to help you sleep better and stay that way until you’re ready to wake up.

The sleep hormone melatonin becomes released earlier in the day, forcing you to feel tired earlier and wake up earlier the next morning.

The amount of melatonin released compared with when you’re younger is reduced, so you may find it more difficult to fall asleep.

The amount of sleep you need as you get older does not decrease, with studies showing people over the age of 65 still require 6-8 hours.

If you find that you have developed snoring or have breathing pauses in your sleep, you should take a sleep test.

What can I do about it?

Have a consistent bedtime and rise time.

Get yourself tired before you go to bed. If it takes longer than 30 minutes to sleep, get up and do something else until you are sleepy.

Wind down and relax your mind with an activity like journaling, meditation, reading or listening to music.

Keep your bedroom cool rather than warm as it’s more conducive to good sleep.

Reduce your caffeinated beverage intake to no more than 1 a day and none after 2pm.

Limit your blue-light exposure from devices such as smartphones and laptops as it can make us feel more alert before bed.

Small sleep aids can help you ease into sleep, for example, a sleep mist spray you use on your body or your linen, or having a soothing cup of tea.

What can I do about it?

Have a consistent bedtime and rise time.

Get yourself tired before you go to bed. If it takes longer than 30 minutes to sleep, get up and do something else until you are sleepy.

Wind down and relax your mind with an activity like journaling, meditation, reading or listening to music.

Keep your bedroom cool rather than warm as it’s more conducive to good sleep.

Reduce your caffeinated beverage intake to no more than 1 a day and none after 2pm.

Limit your blue-light exposure from devices such as smartphones and laptops as it can make us feel more alert before bed.

Small sleep aids can help you ease into sleep, for example, a sleep mist spray you use on your body or your linen, or having a soothing cup of tea.

What can I do about it?

Have a consistent bedtime and rise time.

If you’ve had a bad night’s sleep, it’s best not to sleep in for more than one hour; a 20-minute power nap in the afternoon or earlier bedtime that night is better.

If you ever wake up tired, go out for some sunlight; it will make you feel less tired in the morning.

Incontinence can affect your sleep too, so try to limit liquids in the evening and go to the toilet before getting into bed.

Being more active during the day and getting at least 30 minutes of exercise every day. This has been shown to shorten the time it takes to get to sleep and increase deep sleep, giving you a more restful and longer night’s sleep.

Maintain an active social life with family & friends to keep busy.

Spend time during the day doing tasks that work your brain (e.g., crosswords, sodoku and reading). They can improve your sleep too.

Medications such as those for heart conditions, blood pressure, asthma, diuretics, thyroid issues, depression & anxiety and corticosteroids may affect your sleep. Contact your GP or healthcare professional if you are concerned.

What can I do about it?

Have a consistent bedtime and rise time.

Get yourself tired before you go to bed. If it takes longer than 30 minutes to sleep, get up and do something else until you are sleepy.

Wind down and relax your mind with an activity like journaling, meditation, reading or listening to music.

Keep your bedroom cool rather than warm as it’s more conducive to good sleep.

Reduce your caffeinated beverage intake to no more than 1 a day and none after 2pm.

Limit your blue-light exposure from devices such as smartphones and laptops as it can make us feel more alert before bed.

Small sleep aids can help you ease into sleep, for example, a sleep mist spray you use on your body or your linen, or having a soothing cup of tea.

Aim for at least 8 hours of sleep on school nights.

Create calming sounds and a pampering night time ritual

Discover our range of products

Dreampad

Dreampad is a pillow that plays music that only you can hear via bone conduction.

Buy now

ResMed Sleep Mist Spray

ResMed Sleep Mist Spray is an oil blend designed to be used on bed linen or your body to promote relaxation and help you ease into a better night’s sleep.

Buy now

ResMed Sleepy Time Tea

End your day by sipping on a delicious herbal infusion of caffeine-free tea specially blended to help you enjoy a peaceful sleep.

Buy now

Discover our range of products

Dreampad

Dreampad is a pillow that plays music that only you can hear via bone conduction.

Buy now

ResMed Sleep Mist Spray

ResMed Sleep Mist Spray is an oil blend designed to be used on bed linen or your body to promote relaxation and help you ease into a better night’s sleep.

Buy now

ResMed Sleepy Time Tea

End your day by sipping on a delicious herbal infusion of caffeine-free tea specially blended to help you enjoy a peaceful sleep.

Buy now

Discover our range of products

Dreampad

Dreampad is a pillow that plays music that only you can hear via bone conduction.

Buy now

ResMed Sleep Mist Spray

ResMed Sleep Mist Spray is an oil blend designed to be used on bed linen or your body to promote relaxation and help you ease into a better night’s sleep.

Buy now

ResMed Sleepy Time Tea

End your day by sipping on a delicious herbal infusion of caffeine-free tea specially blended to help you enjoy a peaceful sleep.

Buy now

Discover our range of products

Dreampad

Dreampad is a pillow that plays music that only you can hear via bone conduction.

Buy now

ResMed Sleep Mist Spray

ResMed Sleep Mist Spray is an oil blend designed to be used on bed linen or your body to promote relaxation and help you ease into a better night’s sleep.

Buy now

ResMed Sleepy Time Tea

End your day by sipping on a delicious herbal infusion of caffeine-free tea specially blended to help you enjoy a peaceful sleep.

Buy now

Stay asleep at night

Stay asleep at night

Stay asleep at night

Stay asleep at night

Stay asleep at night

Stay asleep at night

Stay asleep at night

Stay asleep at night

The sleep hormone melatonin becomes released earlier in the day, forcing you to feel tired earlier and wake up earlier the next morning.

The amount of melatonin released compared with when you’re younger is reduced, so you may find it more difficult to fall asleep.

The amount of sleep you need as you get older does not decrease, with studies showing people over the age of 65 still require 6-8 hours.

If you find that you have developed snoring or have breathing pauses in your sleep, you should take a sleep test.

What can I do about it?

Have a consistent bedtime and rise time.

Get yourself tired before you go to bed. If it takes longer than 30 minutes to sleep, get up and do something else until you are sleepy.

Wind down and relax your mind with an activity like journaling, meditation, reading or listening to music.

Keep your bedroom cool rather than warm as it’s more conducive to good sleep.

Reduce your caffeinated beverage intake to no more than 1 a day and none after 2pm.

Limit your blue-light exposure from devices such as smartphones and laptops as it can make us feel more alert before bed.

Small sleep aids can help you ease into sleep, for example, a sleep mist spray you use on your body or your linen, or having a soothing cup of tea.

What can I do about it?

Have a consistent bedtime and rise time.

Get yourself tired before you go to bed. If it takes longer than 30 minutes to sleep, get up and do something else until you are sleepy.

Wind down and relax your mind with an activity like journaling, meditation, reading or listening to music.

Keep your bedroom cool rather than warm as it’s more conducive to good sleep.

Reduce your caffeinated beverage intake to no more than 1 a day and none after 2pm.

Limit your blue-light exposure from devices such as smartphones and laptops as it can make us feel more alert before bed.

Small sleep aids can help you ease into sleep, for example, a sleep mist spray you use on your body or your linen, or having a soothing cup of tea.

What can I do about it?

Have a consistent bedtime and rise time.

If you’ve had a bad night’s sleep, it’s best not to sleep in for more than one hour; a 20-minute power nap in the afternoon or earlier bedtime that night is better.

If you ever wake up tired, go out for some sunlight; it will make you feel less tired in the morning.

Incontinence can affect your sleep too, so try to limit liquids in the evening and go to the toilet before getting into bed.

Being more active during the day and getting at least 30 minutes of exercise every day. This has been shown to shorten the time it takes to get to sleep and increase deep sleep, giving you a more restful and longer night’s sleep.

Maintain an active social life with family & friends to keep busy.

Spend time during the day doing tasks that work your brain (e.g., crosswords, sodoku and reading). They can improve your sleep too.

Medications such as those for heart conditions, blood pressure, asthma, diuretics, thyroid issues, depression & anxiety and corticosteroids may affect your sleep. Contact your GP or healthcare professional if you are concerned.

What can I do about it?

Have a consistent bedtime and rise time.

Get yourself tired before you go to bed. If it takes longer than 30 minutes to sleep, get up and do something else until you are sleepy.

Wind down and relax your mind with an activity like journaling, meditation, reading or listening to music.

Keep your bedroom cool rather than warm as it’s more conducive to good sleep.

Reduce your caffeinated beverage intake to no more than 1 a day and none after 2pm.

Limit your blue-light exposure from devices such as smartphones and laptops as it can make us feel more alert before bed.

Small sleep aids can help you ease into sleep, for example, a sleep mist spray you use on your body or your linen, or having a soothing cup of tea.

Aim for at least 8 hours of sleep on school nights.

Create calming sounds and a pampering night time ritual

Create calming sounds and a pampering night time ritual

Create calming sounds and a pampering night time ritual

Create calming sounds and a pampering night time ritual

Create calming sounds and a pampering night time ritual

Create calming sounds and a pampering night time ritual

Create calming sounds and a pampering night time ritual

Create calming sounds and a pampering night time ritual

Discover our range of products

Dreampad

ResMed Sleep Mist Spray

ResMed Sleepy Time Tea

Discover our range of products

Dreampad

ResMed Sleep Mist Spray

ResMed Sleepy Time Tea

Discover our range of products

Dreampad

ResMed Sleep Mist Spray

ResMed Sleepy Time Tea

Discover our range of products

Dreampad

ResMed Sleep Mist Spray

ResMed Sleepy Time Tea

Explore and learn

Resources and tools

Sleep apnea

Sleep tests

Snoring and insomnia

About ResMed

Regular mail:

FREE on all purchases!

Express post:

$10 on all purchases