The Woolcock Institute of Medical Research

Geelong Advertiser journalist Zoe De Koning’s sleep problems led to depression, time off work and reliance on medication to fall asleep. Making lifestyle changes and establishing a thorough sleep routine made all the difference.

We all know the importance of a good night’s sleep, but for many people – including myself – sometimes it doesn’t matter how many sheep you count, nodding off can seem impossible.

My sleep problems, which quickly led to an acute insomnia diagnosis, began the night before a major job interview. As my head hit the pillow at 9pm, my thoughts started racing, the hours started passing, and the next thing I knew my alarm was going off. I spiralled into a sleep deprivation-fuelled depression in the weeks that followed to the point that I had to take time off work and was relying on heavy medication to fall asleep every night.

As my desperation grew and prescriptions ran out, I soon realised serious intervention was needed. I swapped the quick drug fixes with lifestyle changes, and while the occasional sleepless night still rears its ugly head, I’m now fulfilling my eight-hour sleep quota most nights.

Sleep Health Foundation chief executive and health psychologist Dr Moira Junge has expressed her concern that at Australians’ growing dependence on sleep medication as a coping mechanism.

“This signals a need to address the true causes of poor sleep rather than reaching for a quick fix.”

As someone who opted for every “quick fix” in the book, I couldn’t agree more.

So how did I address the causes of my poor sleep?

A thorough sleep routine helped realign my long-lost circadian rhythm, which is exactly what Woolcock Clinic sleep physician Dr Aruvi Thiruvarudchelvan recommends to her patients.

So, if you’re struggling with sleep, here are nine things that worked for me that you might consider.

1. AVOID SCREEN TIME BEFORE BED

When it comes to getting to sleep at night, it’s what you do during the day that really counts, according to Dr Thiruvarudchelvan.

“We try to tell people to avoid technology in the latter half of their day for at least an hour before bed,” she said. “However, the longer that you’re avoiding technology like televisions, computers, mobile phones, iPads, laptops, the better.”

She added people who use a Kindle or other e-reader before bed should turn off the backlight and use a dim lamp instead.

“When you wake up in the morning try and get some sunshine to make sure that your suprachiasmatic nucleus is being stimulated well during the day and less so during the evening to entrain your circadian rhythm,” she added.

Aside from the effect of blue light on the brain, the other reason to ditch technology before bed is to “switch off” from the outside world.

For people like me, who find watching TV self-soothing before bed, Dr Thiruvarudchelvan recommends keeping devices out of the bedroom.

2. AVOID LATE NIGHT SNACKING

Dr Thiruvarudchelvan said research suggests going to bed on a full stomach could be detrimental for quality sleep.

“We often suggest that people have their meals two to three hours before bedtime, and if you need to eat before bed, opt for a light snack rather than a full meal,” she said. “People also tend to make less healthy choices at night, which may cause fluctuations in blood sugar levels.”

3. TRY MEDITATION

While meditation may seem impossible for people who already struggle with racing thoughts, Dr Thiruvarudchelvan says it doesn’t have to involve chanting with your eyes closed.

“For many of my patients their minds are full of thoughts and sometimes it’s just a matter of derailing those thoughts,” she said. “While I do often recommend meditation apps like Calm, a lot of the time I suggest something really simple like reading a book."

Dr Thiruvarudchelvan added any mindful “distraction” could be useful for people with busy minds. “That’s pretty much what counting sheep is.”

4. WATCH YOUR CAFFEINE CONSUMPTION

While your morning coffee may not be impacting your ability to fall asleep at night, Dr Thiruvarudchelvan recommends cutting out caffeine after 2pm.

“There is a lot of variability … I do have some patients who can’t have any caffeine after 11am because they noticeably stay awake later,” she said.

Dr Thiruvarudchelvan added it was important to be wary of all products containing caffeine.

“Sometimes people need to be reminded that even some teas like black and green tea have small amounts of caffeine,” she said.

In addition to stimulating the sympathetic nervous system, caffeine is also a diuretic, meaning it increases the production of urine.

“Even if consuming caffeine late in the day doesn’t keep you awake, it might wake you up to go to the toilet,” Dr Thiruvarudchelvan said.

5. SCHEDULE "WORRY TIME"

Assigning 15 minutes before bed to journalling has become an integral part of my sleep routine, and something Dr Thiruvarudchelvan says can be great for “winding down”.

“We often talk about things like meditation, but not everybody meditates well,” she said.

“For some people, journalling is a better way to wind down before bed.”

Dr Thiruvarudchelvan said scheduling time to write down any anxious thoughts before bed could help prevent racing thoughts.

6. EXERCISE DAILY

While regular exercise is a great way to sleep better at night, Dr Thiruvarudchelvan says it’s best to avoid at least three hours before bed.

“Exercise is absolutely important, however the problem is its stimulant effect,” she said. “The endorphins and dopamine cause most people who exercise to feel elevated for at least an hour afterwards.”

7. MAGNESIUM

A common ingredient in many sleep supplements, magnesium is a mineral that plays an important role in balancing neurotransmitters – the chemical messengers that send signals between the brain and the rest of the body.

Dr Thiruvarudchelvan said while magnesium supplements could have a calming effect for some, they didn’t work for everyone.

“Research has suggested it has a role in regulating GABA neurotransmitters so it may help calm some people down,” she said. “The other way that magnesium can be helpful is for people experiencing interrupted sleep through restless legs.”

8. MELATONIN

Known as the sleep hormone, melatonin is naturally produced in the pineal gland of the brain when it gets dark, telling your body it’s time for sleep.Melatonin supplements are often prescribed to treat short term sleep problems, and are available over the counter in Australia for people aged over 55 only. Side effects can include headaches, drowsiness, vomiting, and nausea.

Dr Thiruvarudchelvan said research suggested people were unlikely to become dependent or develop a tolerance.

“The side effects of melatonin that I’ve seen generally tend to be short term,” she said. “They tend to be similar to the effects of sleeping pills – a bit of grogginess the next day, headaches, disorientation and irritability. We do know that melatonin and a lot of sleeping medications can be habit forming, in the sense that when people use it every day, they may feel like they can’t sleep without it. However, there isn’t any clear evidence of people developing a physiological tolerance or having withdrawals.”

Despite the lack of understanding around the effects of long-term melatonin use, doctors generally recommend only using supplements to treat acute sleep problems.

9. TRY MELATONIN-BOOSTING FRUIT

Certain fruits, including Kiwi fruit and tart cherries, are a great source of natural melatonin. Research suggests adding these fruits into your diet can naturally support the regulation of the sleep-wake cycle, otherwise known as the circadian rhythm.

This is an abridged version of a story which appeared in the Geelong Advertiser in September 2025.

Find out more

• Woolcock Clinic Sleep Experts
• Relaxation Strategies for Insomnia
• Learning Sleep Clinic
• Melatonin - What you need to know