Not getting enough sleep can affect your health and quality of life. Develop healthy habits to help you get a better night's sleep.

Everyone has a different idea of what 'a good sleep' is. The average night's sleep for an adult is around seven or eight hours, but some people prefer as few as four hours or as many as 10.

Getting less sleep than you need, or not sleeping as well as you'd like, is called 'insomnia'. Insomnia affects people differently, but the common symptoms are:

  • having problems getting to sleep or staying asleep
  • being dissatisfied with the quality of your sleep
  • feeling tired during the day.

A lack of quality sleep can cause more than just sleepiness. It can:

  • cause accidents
  • affect your relationships
  • contribute to physical and mental health issues
  • impair your concentration or memory
  • make you feel generally tired, irritable or 'disconnected' from the world.

Ways to improve your sleep

Over one-third of people experience insomnia from time to time, but only around five per cent need treatment for the condition. If you're having trouble sleeping on a regular basis, these tips may help you get your sleep back on track.

Deal with underlying causes

Sleeplessness can be caused by stress, jet lag, a change in sleeping environments, illness or medication. Dealing with those underlying factors (or waiting for them to run their course) can help improve the quantity and quality of your sleep.

Keep sleep in perspective

Insomnia can be frustrating and annoying, and these feelings can contribute to keeping you awake. It can help to stop expecting a set amount of sleep every night, and remove anxiety about not achieving that goal.

Build good sleep habits

Developing good everyday practices around sleep can help you deal with short-term insomnia and improve your sleep quality. Things that can help include:

  • using relaxation exercises to de-stress and reduce the symptoms of anxiety
  • maintaining a regular routine for how and when you go to bed.
Sleep information and worksheets: learn more about sleep and insomnia, including tips for good sleep hygiene habits and a sleep diary template.

Still not sleeping?

Long-term chronic insomnia may require professional support from a sleep disorder clinic. It might take some time to re-establish normal sleeping patterns. Ask your doctor for advice.

Student counselling services

If you are having a personal crisis and need to speak to someone urgently, contact the UQ Counselling and Crisis line:

1300 851 998

If you call 1300 851 998 between 8am and 4:30pm, Monday to Friday, our trained staff will connect you to the right support. Outside of these hours, a trained crisis counsellor will answer for immediate assistance. 

You can also text 0488 884 115 between 4:30pm and 8am to chat with a crisis counsellor.

 

Book a confidential appointment with our counsellors for personal support:

Step one:

Complete the counselling intake form. This form must be completed prior to your first appointment.  

Find the form here

Step two:

Book a counselling appointment

Note: For students at Gatton and Herston campuses, please ensure any face to face appointment is at your preferred location.

 

If you're having trouble booking online, contact Student Services.

    Phone Student Services on 1300 275 870

     Visit Student Central (Building 42, St Lucia campus) or Student Services Gatton (Level 1, N.W. Briton Administration Centre Annexe, Building 8101A)

   Live chat with us (8:30am—4:30pm)

 

Further support

You can speak to your GP, a psychologist, psychiatrist or counsellor outside of UQ.