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  • Retrain Health

5 goals for better sleep

Given the high stress year of 2020 (and judging by the beginning of 2021 were in for a little more of the same for now…) sleep has become an increasingly important factor in our physical and mental recovery.

To aid in the development of better sleep, the team at Retrain Health has come up with a few basic tips on how to improve your sleep and sleep behaviours to make you better rested and more prepared to tackle each day.

5 Sleep goals:

  1. Find YOUR comfortable sleep position and be aware that everyone is a little different in their preference. If you are going through a pain episode (eg. Neck, lower back or shoulder pain), #1 see a professional and get it assessed and #2 adjust your sleeping position to suit!

  • If you have an angry neck, sleeping on your stomach might not be the best idea, as it will place extension force into your spine. Sleeping on your side, with a supportive pillow for your neck and a pillow between your knees might be a better position for neck pain. Alternatively, you could try sleeping on your back and see if your neck likes that better.

  • If you have a sore lower back, sleeping on your back with a pillow between your knees to lighten the load on your lower back might be a better idea

2. Stay off the devices for an hour before bed – avoid blue light which can disrupt our

sleep behaviours. Try reading a book or having a light stretch before bed (not an

intense workout…)

3. Find the mattress and pillows that YOU prefer – hard or soft, curved, or fluffy are all

individual preference. This can be a bit of a process as everyone responds a little

different and there are plenty of options out there. Consider trying before you buy at

bedding stores so you can see what you prefer in terms of varieties.

4. Try some mindfulness practices prior to sleeping – it can help to wind down your hard working brain prior to sleep. There are many to choose from – headspace, Calm, headgear and waking up (just to name a few) .

5. Avoid drinking large volumes of liquid prior to sleeping to avoid midnight toilet use –

too much liquid will interrupt a good night’s sleep!

Remember – most animals (that we know of) have some sort of sleep behaviour, so we know sleep is hugely important for recovering! Play around with some of the tips above and see what works for you!

Think progress towards better sleeping behaviours, not finding the ‘perfect’ sleeping pillow, position, mattress etc. – were all individuals after all!


Retrain Health is based in the Northern Rivers, NSW. From our Byron Bay and Ballina clinics, our team provides a range of quality healthcare services and products.

Retrain Health offers osteopathy, remedial massage, strength and conditioning, and PT sessions, with qualified practitioners.

If you are interested in finding out more information or would like to book an appointment, please contact the clinic by phone (02) 6680 7447, send us an email or click here to book an appointment online.

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