A proper night’s sleep can be hard to find, but good sleep hygiene habits can go a long way to giving you a restful night.

Sleep is one thing we all need; it’s the foundation of everything we do. Yet sometimes it’s the one thing we can’t get, no matter how hard we try. We can go through seasons of life when we struggle to sleep, especially when there are small children in the house or when we are unwell. There can also be temporary disruptions to sleep due to stress or hormonal changes. Sometimes, it can seem as though we might never get a good night’s sleep again. There are things that we can do to support our sleep, and by creating good habits, we are more likely to get the most out of the sleep we do have.

So what is sleep, and what does it do for us?

Sleep has several stages, including NREM and REM. NREM sleep has 3 stages, each with distinct brain wave patterns and characteristics. Rapid eye movements and vivid dreaming characterise the REM stage of sleep. Although scientists don’t know the full extent of what happens when we sleep, it is vital to our bodies because it allows them to regenerate. Sleep plays a role in allowing our brains to store memories, regenerate tissues, and support cognitive function. We need sleep to help us regulate our mood, emotions, and overall wellbeing.

Consistent Sleep and Wake Time

One of the best ways to support your sleep is to maintain a consistent sleep-wake time. Try going to bed and getting up around the same time, even on weekends. It trains your body when to expect rest, and this consistent pattern has positive implications for mood, sleep and even heart health.

Why Does It Work?

Having a consistent wake time is key to setting your circadian rhythm (body clock). This consistency sets biological processes in motion, including the timing of when your body releases cortisol, the hormone that signals your body it’s time to be awake and alert, and the timing of melatonin production in the evening to prepare for sleep.

Cut The Caffeine

If you’re having trouble sleeping, an automatic reaction is to increase caffeine intake during the day to help you stay awake, which can create a vicious cycle. You don’t sleep, so you reach for caffeine, which can, in turn, affect your sleep. Caffeine makes it harder to fall asleep, leading to lighter sleep, and causes you to need the toilet more during the night. When considering our overall caffeine consumption, we need to recognise that it is a stimulant found in foods like chocolate and in many drinks, such as tea, coffee, and cola. Controlling your caffeine intake can significantly improve your sleep.

Why Does It Work?

It is important to note that not everyone responds to caffeine the same way. Some people are more sensitive to caffeine than others, while I have found I have a lower tolerance for caffeine as I age. One way caffeine works in our brains is by blocking adenosine receptors. Adenosine is a chemical that builds up in our brains while we are awake; the more we have, the sleepier we feel. When caffeine blocks the receptors, it can be one of the factors that disrupts sleep, so reducing caffeine allows the natural process to continue. Limiting my coffee intake to two cups a day and not drinking coffee after 12pm has significantly improved my ability to fall asleep and stay asleep.

Ban Bed Rotting

Have you heard the term bed rotting? It refers to the tendency to stay in bed for long periods while awake, binging on Netflix, scrolling on devices, or reading to relax or avoid stress. Bed rotting as a one-off is not necessarily bad, but it can become habitual. Using our bed for things other than sleeping (and intimacy) can affect sleep. If you are struggling to sleep, make it a habit to only use your bed for sleeping and not treat it like a couch. If you are lying awake at night, get out of bed, sit in a darkened room and read until you feel sleepy and then go back to bed.

Why Does it Work?

When we have trouble sleeping, our brain starts to associate the bed with being awake. We can start to link it with anxiety around sleep or with stress. When we start using it as a place to hang out and watch movies or scroll, we add to that association, and before we know it, bed is for everything except sleep. Using your bed only for sleep starts to retrain your brain to see the bed as a place for rest and sleep.

Sleep is a really important part of our overall health and wellbeing, and extensive research is being conducted on the many ways it helps us. If you are struggling with sleep for an extended period and have no explanation for it, it’s worth getting some help. There are a number of specialists who can help with sleep issues, including GPs, psychologists, and naturopaths.

These are just some ways you can support your sleep. Sleep is the foundation on which everything else is built; small changes and good sleep routines can make all the difference.

Article supplied with thanks to Lorrene McClymont.

About the Author: Lorrene McClymont is a writer and photographer from Hope Images. On her blog ‘Moments to Rest’, she shares about rest, faith, and family.

Feature image: Canva

Tiny habit changes that grow your savings without you even feeling it.

Do you dream of saving for your future or even simply for a new washing machine? For many Australians, the costs of everyday living are only just covered by weekly income and saving anything at all feels out of reach.

If this story is familiar and you have nothing left after you’ve paid the rent, bought groceries and paid for electricity and internet, then it might be time to check out Micro-Saving.

In the same way that you don’t get fit by running a marathon first and training for it later, or doing an exam before you’ve studied, the best budget savings are made when you’ve grown your habit muscles around the small stuff.

Making small changes to your spending and lifestyle habits can have an outsized effect. This is what Micro-Saving is all about; the tiny changes that you don’t even feel day to day but get you on track to building up the balance in your savings account. Happening automatically, these changes are so small that they won’t impact on your lifestyle, but through consistency your savings will grow and the much-dreamed-of washing machine will be within reach.

Try these 8 Micro-Saving changes and watch the cents add up.

1. Visit the Supermarket Less Regularly

If meal planning is beyond you and you find yourself running to the supermarket multiple times a week, be aware that on every trip you will spend more than planned. By reducing the number of trips you take, you’ll also miss all those impulse buys. To really make it work, write down a list and only buy what’s on it.

2. Review Your Streaming Services and Subscriptions

Have you fallen for the ‘one month free’ and now have more streaming services than there are hours in a week? You could go cold turkey and go back to free to air TV or simply decide which ones you don’t need right now. The shows will still be there for your viewing pleasure later, so mix it up and subscribe to one at a time.

The same is true for the other fitness, music and news apps you’re paying for. Take an hour to look through your bank statement and work out which subscriptions you aren’t using and turn them off.

3. Miss a Coffee Run Once a Week

You don’t need to give them all up, but by missing one coffee a week you’ll be able to add $5 to your savings. Miss two and that goes up to $10 of savings each week. That’s an extra $500 saved in one year.

4. Set up a Savings Account with Automatic Deposits

When you’re building a habit, you only need to start small. Deposit $2 each week and when you’re ready, make it $5. You’ll be encouraged as your balance grows and you probably won’t even feel the impact of what you’re missing out on. Making the whole process automatic eliminates any risk that you won’t stick with it.

5. Do You Need to Drive Every Time, or All the Way?

The next time you’re heading out and about, consider the best way to get to where you’re going. With easy-to-use online trip planners, you can not only work out the best route on public transport, but even the cheapest. It might take you an extra ten minutes, but you can always fit in some reading along the way. At peak hour, it might even be faster to catch the train or walk an extra block or two.

Consider take turns carpooling with friends, split the cost and you’ll all be saving.

6. Try a No Spend Challenge in One Area of Your Life

Start small in one area of your life, before aiming big. Commit to a no-spend on food weekend and eat only from what you have in the fridge and pantry.

From there you can try a week with no spending on entertainment, or a month with no spending on clothing. Make the experiment fun and you never know what new ways of doing things you’ll discover.

7. Rent, Borrow or Head to the Library

Consider whether you need to buy or could instead borrow what you need. Hire a steam cleaner and breathe new life into your old couches, or borrow a leaf blower from your neighbour and offer to help clean up their driveway too.

Your local library is another brilliant resource, and it offers far more than books these days. From cake tins and jigsaw puzzles to e-books, games, and even podcast kits, your local library has become a hub of resources and fun for the whole family. You’ll probably only need the number 2 cake tin a couple of times in your life, so why buy when you can borrow?

8. Round up your Transactions

This is where the magic really happens. Set up a round up facility with your bank and watch your savings grow. Every time you make a purchase, the charge is rounded up to the nearest dollar and the round up amount is deposited into a separate savings account. Pay $4.50 for a coffee, $5 comes out of your account, and $0.50 is transferred to your savings. You don’t miss out on your everyday joys, and you actively save at the same time.

The Small Wins Really Do Count

Or in this case, the small savings make all the difference. By starting small, you won’t feel the impact in the same way you do when trying to slash your budget.
Small wins will build momentum and belief, creating space for bigger changes and challenges.

Micro-Saving won’t get you to Europe tomorrow, but by the end of a year, you might just have that new washing machine and stronger saving muscles for the future.

Article supplied with thanks to Hope Media.

Feature image: Canva

It’s 9pm. You’ve had a long day and you’re standing in front of your open refrigerator. You know you’re not hungry. You know you said you’d stop late-night snacking. But somehow, you watch your hand reach out for the ice cream or leftover pizza. 

Later, lying in bed, you get mad at yourself. “What is wrong with me? Why don’t I have more willpower?”

Here’s the truth that might surprise you—willpower isn’t your problem. In fact, willpower as we understand it might not even be real—or at least, not in the way we think.

The Story We Tell About Willpower

For most of us, willpower feels real. It’s the thing we’re supposed to call upon when temptation strikes—the thing that separates people who achieve their goals from those who don’t. When we succeed at something difficult, we credit our determination. When we fail, we blame our weak will.

This story is deeply embedded in Western culture. Ancient Greek philosophers talked about self-control. Medieval scholars linked willpower to moral character. Victorian thinkers saw it as the foundation of discipline and virtue. Even today, we admire people with an “iron will” and shame ourselves for lacking it.

The concept is appealing because it seems to match our subjective experience. When you don’t eat that second slice of cake, it feels like you’re flexing some internal strength. When you give in, it feels like that strength has failed. 

But what if that feeling is misleading? And what if the whole framework is wrong?

It’s Too Vague to Be Useful

Ask 10 people what willpower means, and you’ll get 10 different answers. Is it resisting temptation? Persevering through difficulty? Following through on a commitment? Possessing a good character?

This vagueness makes willpower a useless concept for change. When something can mean almost anything, it explains almost nothing.

Recent research suggests that what we call “willpower” is actually a collection of different mental processes—impulse control, persistence, emotional regulation, habit strength and more. There’s no single “willpower switch” to flip.

The “Limited Tank” Theory 

You may have heard willpower described like a muscle—it gets tired with overuse, so after a day of resisting temptations, you simply run out. This “ego depletion” theory was popular for a while, but studies have found little evidence for it.

What does seem to matter is what you believe about willpower. People who think willpower is unlimited show better self-regulation than those who think it runs out. In other words, believing your willpower is depleted can become a self-fulfilling prophecy. 

And the opposite is also true—believing you have bucketloads of willpower can help you. But it’s not willpower doing the heavy lifting; it’s what you believe about yourself.

The Blame Game

The thing I most dislike about the willpower story is that it places all the responsibility on you as an individual, while ignoring all the other things that influence behavioural change. 

I’ve been a psychologist for the better part of 30 years and one thing I’ve come to appreciate is how much the things around you matter—where you live, who you live with, the opportunities you have and the resources you have at your disposal. It all makes a difference.

Is it easier to avoid eating biscuits when they’re in a jar on your kitchen counter or when they’re still on the supermarket shelf? Is it easier to go to the gym when it’s two minutes from home or half an hour’s drive? Is it easier to change a habit when your friends are doing the same, or when they’re still doing what you’re trying to stop?

Your environment matters enormously. So do your skills and knowledge. So does whether the change aligns with what you truly value, not just what you think you should want.

When we frame everything as a willpower problem, we overlook these other factors. Worse, when we struggle—as we almost always do at some stage—we conclude that we’re weak or flawed, rather than recognising that the conditions for change weren’t in place.

This self-blame creates shame. And shame is one of the biggest barriers to meaningful change because it makes us less likely to seek help or be honest about our struggles.

It Doesn’t Explain How We Keep Things Going

Most successful behaviour change doesn’t feel like an act of will after a while.

When you first start exercising, it might require significant mental effort to get yourself to the gym. But after several months, it usually becomes automatic. That’s not because your willpower got stronger—it’s because you built a habit that matters to you.

Think about brushing your teeth. I’m certain you don’t use willpower for that. It’s become a stable routine, most likely paired with another routine—like what you do after breakfast or before you go to bed—and it communicates important information about who you are. Ie, I’m someone who looks after my teeth).

So if willpower isn’t the answer, what is? Modern psychology offers far more useful frameworks.

Understand Your Emotions

Many behaviours we might see as willpower failures are actually “emotional regulation” challenges. You’re not eating because you’re weak-willed; you’re eating because you’re stressed and haven’t learned other ways to comfort yourself. You’re not avoiding the gym because you’re lazy; you’re avoiding it because exercise triggers anxiety about your body, feelings of physical discomfort or because you worry about all the things you’re not doing while you’re at the gym.

When you learn to identify and work with your emotions—rather than ignoring them and trying to “will” yourself to act—change becomes much easier.

Redesign Your Environment

Make the healthy choice the easy choice. This is the principle behind “nudging”—making small changes to your environment that guide you toward better decisions.

Want to eat more vegetables? Put them at eye level in your fridge and pre-chop them so they’re ready to go. Want to read more? Put your phone in another room and leave a book on your coffee table or pillow. Want to save money? Set up automatic transfers on pay day so you just don’t see the money in your account. Small changes like this make new behaviours much easier.

Build Skill, Not Will

Sometimes what we call a willpower gap is actually a skill gap. You don’t lack the will to eat healthily—you lack the skill to cook or meal plan. You don’t lack the will to manage your money; you lack the skill to budget, or simply financial literacy.

Seeing change in this way gives you something to act on. Skills can be learned. But you can’t simply “will” yourself to have more will.

A More Compassionate Way Forward

The willpower story is seductive because it’s simple and because it aligns with a lot of societal, cultural and even religious messages we’ve been raised with. But it makes change feel like a moral test you’re always failing. It keeps you stuck in cycles of self-blame instead of solving problems.

The good news is you don’t need more willpower. Here’s what you need to do:

• Address the emotions driving unwanted behaviours
• Design environments that support your goals
• Build habits that make good choices easier
• Develop specific skills for specific challenges
• Connect your actions to values that matter to you

This approach treats yourself as a whole person navigating complex circumstances, not as a moral failure who just needs to “try harder.”

So next next time you find yourself standing at the refrigerator at 9pm, instead of asking, “Why don’t I have more willpower?” ask, “What emotion am I trying to manage right now?”

Once you’ve answered that, then ask, “How else can I satisfy that need?”

Those questions will lead you somewhere useful—to greater understanding of yourself and your needs. The willpower question just leads to shame. And you know you deserve better than that.

Want To Know More?

If you’re interested in exploring these ideas further, here are some great books that challenge the willpower myth and offer practical alternatives to managing change in your life:

Atomic Habits by James Clear

Tiny Habits by BJ Fogg

Switch: How to Change When Change Is Hard by Chip and Dan Heath

The Willpower Instinct by Kelly McGonigal

Mindset by Carol Dweck

Article provided by Signs of The Times Magazine

Simon Matthews is a psychologist and leadership coach. He is a dual Fellow of both the American College and the Australasian Society of Lifestyle Medicine. He is an adjunct lecturer at Avondale University Lifestyle Medicine & Health Research Centre. He loves talking about his passions of travelling and cooking. He writes from Madrid, Spain.

Feature image: Canva