Constantly tired? Having trouble getting quality shuteye? Here are some tips to supercharge your sleep regime.

Let’s face it: we’re living in a sleep-deprived world. Too many late-night Netflix binges (we see you), too many ‘I’ll catch up tomorrow’ excuses, and way too little respect for the fact that our bodies need seven to nine hours of sleep to function. Sleep isn’t just about avoiding yawns — it’s linked to everything from sharper focus and better moods to lowering your risk of heart attacks.

In Australia’s Sleep Revolution with Dr Michael Mosley, insomniacs discover just how much bad sleep can mess with life — from zombie-like brain fog to dangerous ‘microsleeps’ (nodding off) behind the wheel. But after eight weeks of science-backed strategies, their nights (and lives) transform. Inspired by their journey, here are five hacks to supercharge your own shuteye and give you deeper, better rest.

1) Reset Your Body Clock

Everyone has a natural circadian rhythm, but if you lie awake at night trying to go to sleep, or you wake up suddenly at 3 a.m. full of anxious thoughts, your internal clock may be out of sync. Researchers in Australia’s Sleep Revolution recommend ‘bedtime restriction’ — stay up until you’re truly tired so your brain equates your bed with sleep, not tossing and turning. The result? Faster sleep, deeper rest.

2) Eat, Move, Snooze

What you put in your body affects how you sleep. Get more fibre and protein in your diet and avoid sugary snacks and carb-heavy meals, especially close to bedtime. If possible, cut off eating three hours before lights out and keep booze to a minimum.

Bonus tip: Exercise also plays a role. Morning workouts or evening strolls boost melatonin, helping you drift off more easily.

3) Skip the Daytime Snooze

We get it — naps are tempting. But stealing Zzzs in the afternoon can sabotage your nighttime sleep. During the show, participants who napped found it harder to go to bed at night. So even though it may be tempting, skip the nap. Power through the day, and reward yourself with a proper night’s sleep instead.

4) Try Light Therapy

Light is one of the most powerful signals for your body clock. It tells your body when it’s go-time and when it’s bedtime. Get plenty of sunlight during the day to stay alert, then dim things down at night. Struggling with middle-of-the-night wakeups? Tools like light-blocking glasses in the morning or light therapy gadgets at night can help retrain your rhythm.

5) Put Away Your Phone

Before the dawn of smartphones, some people fell asleep with the television on. Now that we have the might of the internet in our pockets, it’s even harder to turn it off. Both are bad for sleep, but the idea is the same — avoid external stimuli before bed.

The light from your phones can also adversely affect your sleep and disrupt melatonin production. Doomscrolling keeps your mind stimulated and makes it harder for you to doze off. Set your devices aside 30–60 minutes before bed and let your mind cool off naturally.

In Conclusion

Good sleep isn’t magic — it’s a habit to be built. If the insomniacs in Australia’s Sleep Revolution could reclaim their nights, so can you. Make these tweaks, and your well-rested self will thank you.

Australia's Sleep Revolution with Michael Mosley

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Australia's Sleep Revolution with Michael Mosley

Serial insomniac Dr Michael Mosley, puts his body on the line to trial Australian sleep treatment program.

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