Sleep 101: Trouble Falling Asleep, Waking Up, or Still Feeling Tired?

Some people fall asleep the moment their head hits the pillow. Others? Not so lucky.

At Infinity Health & Osteo, we always ask during an initial consult: “How’s your sleep?”
The most common answers are:

“Crap.”
“What sleep?”
[insert grumble here]

If you’re tired of being tired, here’s a practical breakdown of some common reasons your sleep might be off — and some strategies that may help.

Common Sleep Problems: What’s Stopping You?

Are you waking up during the night?
This may be associated with:

• Not enough physical activity
• Needing to pee (pregnancy, hormones, water intake)
• Feeling too hot or cold (again, possibly hormones)
• External disruptions (kids, snoring partner, noisy neighbours, etc.)

Are you struggling to fall asleep?
Common contributing factors include:

• Lack of exercise
• Poor sleep hygiene
• Overthinking or stress (yep, the classic!)

So… How Do You Fix Sleep Issues?

It’s both simpler and trickier than it sounds. Let’s walk through it together.

1. Move Your Body (Yes, Really)

Regular physical activity is associated with improved sleep quality for many people and may help support a healthy sleep-wake cycle.

Aim for:

• 150 mins of light/moderate cardio weekly (walking, cycling, Pilates)
• OR 75 mins of sweaty, vigorous stuff
• PLUS 2-3 strength sessions/week

Basically: puff a little, sweat a little, sleep a lot better.

2. Night-Time Bathroom Trips?

Needing to pee at 2am?

• May be related to bladder habits or other factors
• Could be hormones, water intake, or even pregnancy
• Could be… just annoying

Chat with your GP if it’s frequent. But ask yourself — is this the only issue? As often, it’s just one piece of the puzzle.

3. Too Hot or Cold?

Many sleep experts recommend a cool bedroom, often around 18–20°C, although personal preference varies.

Too cold = shivering. Too hot = sweaty tossing and turning.

Sharing the bed with someone who runs at a different temperature. Solution? His & hers doonas. Trust us, game-changer.

4. Kids, Pets & Snoring Partners

We can’t help with your partner’s snoring (okay, we can refer you to someone who can), but know this: if your sleep is interrupted by someone else, it’s a them problem — not a you problem.

Time to negotiate. Or invest in earplugs.

5. Stress (A.K.A. The Real Sleep Killer)

Work. Family. Money. That embarrassing thing you said in 2014.
Your brain has a funny way of bringing it all up the moment you try to relax.

If your brain won’t shut up, stress could be the root of your sleep problems — even if you don’t feel “stressed” during the day.

Hang on, you said sleep hygiene? 

“Sleep hygiene” sounds clinical, but it just means having a healthy bedtime routine your brain can rely on.

Here’s the deal:

• Go to bed and wake up at the same time each day (even weekends!)

• Aim for sleep by 10:30–11pm — especially for teens and younger adults, as hormone-driven recovery peaks around 9–10pm.

• Sleep occurs in cycles that typically last around 90 minutes, although this varies between individuals. Get in bed before your next wave of sleepiness crashes and disappears.

Sample Sleep Routine (From 10pm Wind Down to 11pm Lights Out)
10:00pm – Screens off (yep, phone too!)
10:05–10:15pm – Brush teeth, face, maybe a podcast (no music or YouTube wormholes)
10:15–10:30pm – Prep tomorrow’s meals/clothes/to-dos
10:30–10:45pm – Tidy up + chat with your partner/kids/pets
10:45–11:00pm – In bed, lights out, ready for sweet dreams

Mornings Matter Too

To avoid that groggy “what year is it” feeling:

• Let natural light hit your face ASAP
• Splash cold water on your face
• Stretch (if animals do it every morning, so should you)

Had a Late Night?

Out ‘til 2am? Board game night got intense?

Don’t sleep in until 10am.
Returning to your usual wake-up time the following day may help re-establish your normal sleep routine.

Yes, you’ll be tired that day — but it’ll help your sleep cycle bounce back faster. Sacrifice now, reward later.

Sleep Trackers: Friend or Frenemy?

Smart watches can give you cool stats — but don’t obsess.

“I only got 3.5 hours of deep sleep — am I dying?”
Nope. That’s actually normal. Most people get 1.5–3.5 hours of deep sleep a night. It’s fine.

Focus on how you feel, not just the numbers!

Gear That Might Help

• Sleep masks – block light
• Earplugs or white noise – block sound
• Weighted blankets – some people love them, some feel trapped
• CPAP machines – if prescribed for sleep apnoea

Everyone’s different, so it’s all about personal comfort.

Pillows & Mattresses: Let’s Get Comfy

• We like Denton’s pillows, especially the High Classic
• Avoid those $30 lumpy bricks from bargain bins
• Memory foam? Soft at first, but can feel firm once compressed
• Mattresses: test them out. Aim for not-too-hard, not-too-soft (Goldilocks vibes)

We’ve heard Sleeping Duck is popular — no personal bias, just good feedback.

Supplements, Teas & Tablets

• GP might prescribe sleeping tablets or muscle relaxants — helpful short-term, but not long-term fixes
• Naturopaths may suggest melatonin, lavender, or sleep teas
• These may help, but they’re band-aids — not solutions. Use them alongside lifestyle changes.

What other professionals will help?

If you have a serious sleep problem there’s a very good chance you’ve already spoken to someone about it and your GP is a great place to start. They may have referred you to a sleep specialist, mentioning phrases like ‘sleep study’, ‘sleep apnoea’. If you’re in this category, then this article may not address your particular situation! 

If you’ve tried everything above and you’re still looking for help, here are 3 classic techniques to use when you’re lying in bed, legitimately trying to imagine yourself counting sheep and getting annoyed at the time constantly ticking over.

Imagery

Try to imagine a serene setting and all the feelings that go with it. For example, you can imagine a waterfall, the sounds of echoing, rushing water, and the scent of damp moss. The key is to let this image take up space in your brain to prevent yourself from thoughts, worries, and concerns pre-sleep.

Breathing for Sleep (4-7-8 Technique)

Let your lips part slightly and make a whooshing sound as you exhale through your mouth.

Then close your lips and inhale silently through your nose. Count to 4 in your head.

Then hold your breath for 7 seconds.

After, exhale (with a whoosh sound) for 8 seconds.

Avoid being too alert at the end of each cycle. Try to practice it mindlessly.

Complete this cycle for four full breaths.

The Military Method

The basics, described in Relax and Win and summarized on Medium, are to relax your body, part by part, and then attempt to totally clear your mind for ten seconds. Here’s a script:

• Relax the muscles in your face, including your tongue, jaw, and the muscles around your eyes.
• Drop your shoulders as low as they’ll go. Then relax your upper and lower arm on one side, and then the other.
• Breathe out, and relax your chest.
• Finally, relax your legs, first thighs and then calves.
• Clear your mind for 10 seconds by imagining a relaxing scene. Such as:
  • Lying in a canoe on a calm lake, nothing but blue sky above you
  • Snuggled in a black velvet hammock in a pitch-black room
• If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds

Good night!

Did you catch our last post on common myths surrounding Osteopathy? Osteopathy Myth-Buster

Would you like to know about Carpal Tunnel Syndrome? Find out here: Carpal Tunnel Syndrome