Good, consistent sleep is essential for health, supporting everything from heart function to memory and mood. Yet many struggle to sleep well. Nearly half of Australian adults report sleep issues, according to the Australian Institute of Health and Welfare. We reached out to Samantha Bramich, a sleep scientist at Launceston General Hospital, to discover her tips for improving sleep.

Sam has always been fascinated by the brain. When she completed her bachelor’s degree in psychology, she fell into a role as a sleep technician on the north west coast where she learnt all about sleep studies, which fuelled her interest in sleep and its impact on health. But what does a sleep scientist do? At the Launceston General Hospital, Sam performs sleep studies for children. “This involves attaching many electrodes to their head and body to monitor their brain waves, breathing, and body movement overnight, in order to detect sleep disorders,” she says.

Needless to say, all of this makes Sam the ideal person to ask about this topic. Poor sleep, either short sleep or broken sleep, for a long period of time can have a big impact on health. This can include increased irritability, memory trouble and mood disturbance, but Sam says poor sleep has also been associated with the development of many diseases such as diabetes, heart diseases and dementia. “Prioritising sleep at any stage of life can drastically increase overall health and well-being,” she says.

When it comes to improving our sleep quality, Sam says there are many things that can be done. “Stick to a daily sleep schedule and bedtime routine, maximise light exposure in the morning and minimise this in the evening, and get plenty of exercise throughout the day, but not too late into the evening,” she says.

People can also alter the design elements of their bedroom to aid good quality sleep, and for this Sam provides a helpful checklist:

Control Light: Use blackout curtains or shades to block out external light. Consider dimmable lights or lamps with warm bulbs to create a cosy ambiance in the evening.

Reduce Noise: Soundproof your room as much as possible. Use heavy curtains, rugs, and even white noise machines to minimise disruptive sounds.

Keep It Cool: Maintain a cool room temperature, ideally around 19°C. This helps your body regulate its temperature for better sleep.

Declutter: A clutter-free space can reduce stress and promote relaxation. Keep your bedroom tidy and free of unnecessary items.

Comfortable Bedding: Invest in a good-quality mattress and pillows that support your sleeping position (many are available specific to side/back/front sleepers).

Limit Electronics: Keep electronic devices like TVs, computers, and smartphones out of the bedroom. The blue light and brain excitement from screens can interfere with your sleep cycle.

If Sam could wish more people knew one thing about sleep, it’ll be that it’s incredibly individual. “Although the general rule of thumb is to achieve between seven to nine hours of sleep each night, this does vary,” she says. “Some people do not need as much as others, and the best way to know if you are getting enough sleep, is whether you feel refreshed upon waking.”

She also says it’s perfectly normal to wake up during the night, especially as we get older. “Very rarely do we sleep all the way through without at least one awakening, whether that be due to things like sound, pain, or to use the bathroom,” Sam says.

Currently, Sam is deep into her PhD, which is focused on a sleep disorder called isolated REM sleep behaviour disorder, or iRBD. People with this disorder “act out their dreams” during REM sleep. Symptoms range from talking or laughing to more dangerous actions like kicking or even falling out of bed. It’s linked to neurodegenerative diseases like Parkinson’s and dementia with Lewy bodies, making it crucial for early detection. “So here in Tasmania we are researching the prevalence of iRBD (through home-based sleep studies) along with other characteristics that people with iRBD have that might help us to better understand why people go on to develop other diseases in later life.” She also wants to assist in developing treatments to delay or even prevent this progression. This study is the first ever estimate of iRBD prevalence in Tasmania (and in Australia), contributing to the worldwide body of iRBD knowledge.

Sleep is uniquely personal, and there’s no one-size-fits-all approach. Whether it’s adjusting bedtime routines or tailoring bedroom conditions, small changes can lead to significant improvements. Sam’s work highlights how paying attention to sleep quality can help us understand our health.