From Scroll to Snooze: A Routine That Supports Your Sleep

Struggling to sleep lately? Us too. We all know the drill: lights off, brain on. In a world that glorifies the grind, winding down can feel harder than ever. It’s estimated that between 33 and 45 per cent of Australian adults experience inadequate sleep^[1]. But good sleep doesn’t start when your head hits the pillow – it starts with setting the scene.

That’s where sleep hygiene comes in^[2]. It refers to the little habits and environmental cues that help your body wind down – like dimming the lights an hour before bed, ditching the doom scroll, and keeping your room cool, quiet, and comfy. Anything but the latest buzzword or trend, think of sleep hygiene not as a checklist, but as a way to romanticise your evenings.

Add in the support of Swisse’s sleep range, and you're giving your body and mind an even better chance to actually rest. Discover how to build an effective bedtime routine – because restful, rejuvenating sleep isn’t just a dream. It can be your reality.

Step 1: Set the tone early

A good night’s sleep doesn’t start the moment your head hits the pillow. Start winding down at least an hour before bed – dim the lights, reduce noise, and put the phone away (we recommend charging it in another room to avoid temptation). Aiming for a quiet, dark, cool room (ideally 16–20°C) helps promote restful sleep^[2]. Hot tip: swap harsh lights for a lamp or dreamy candle to cue your brain that bedtime is near.

Step 2: Soothe the body

Science says regular exercise and a warm bath before bed are tried and true ways to switch into sleep mode^[3]. But if your muscles are still tense or you’re feeling wired from the day, it might be time to add extra support. Swisse Magnesium + Sleep Powder is formulated with magnesium to support muscle health and relaxation, helping you physically unwind at the end of the day. It also contains hops and passionflower, which have been traditionally used in Western herbal medicine to relax the nervous system, and to relieve sleeplessness and restless sleep. Whether you're winding down after work or preparing for a restful night – sip, exhale, and let the zen take over.

Step 3: Calm the mind

Creating a mental buffer between your day and your sleep can help ease restlessness. Try journaling, breathwork, or finally doing that YouTube meditation video you bookmarked months ago (no judgment). Another option? A sleep gummy. And whether or not you’ve seen them all over TikTok, Swisse Calm + Sleep Gummies have earned their viral status. They’re formulated with passionflower, traditionally used in Western herbal medicine to soothe nerves, relieve restlessness and excess nervous energy and reduce sleeplessness – helping you wind down and switch off. With added vitamin B5 and a delicious berry flavour, these 99% sugar-free gummies are ideal for anyone who’s over swallowing pills. Sweet dreams are made of these.

Step 4: Support better rest

Even with the right routine, sleep doesn’t always come easy. That’s where extra support can help. Swisse Ultiboost Sleep Tablets are formulated with valerian and hops. What’s so special about these ingredients? Valerian is used to calm the mind, relieve nervous tension and unrest, reduce sleeplessness and restless sleep, and support healthy sleeping patterns. It also reduces the time it takes to fall asleep. Hops is traditionally used in Western herbal medicine to soothe and calm the nerves, reduce restlessness, and assist mind relaxation as well as being used as a nervous system relaxant. In other words: they help you fall into a better night’s sleep – so you wake up actually feeling rested. Perfect for those nights when your brain won’t switch off and spiralling thoughts take the spotlight.

Step 5: Stay consistent

The real secret to better sleep? Doing it again tomorrow. Your body craves rhythm – yes, even on Sunday mornings. Try to wake at the same time every day to reset your internal clock. Good sleep hygiene is about regularity – same bedtime, same wake-up, same cues. Your body thrives on routine, and the more consistent you are, the easier sleep becomes.

Step 6: Lock in the little things

It’s not just about what you do before bed – it’s what you don’t do, too. Avoid caffeine and alcohol in the lead-up to sleep, keep your bed for sleep (not spreadsheets), and get some natural light in the morning to help set your body clock^[4]. Tiny tweaks, big difference.

There’s no one-size-fits-all approach to sleep. Some of us need help switching off, others can’t stay asleep, and plenty of us are just tired of being tired. That’s where the Swisse sleep range steps in – with formats to suit your routine, whether you’re team tablet, powder, or gummies. Here’s the thing: supplements work best when paired with good habits. Pairing lifestyle shifts with supplemental support? That’s the real dream combo. Find a restful sleep with Australia’s number one sleep supplement brand, Swisse ^[5]. Shop in-store and online at Chemist Warehouse today.

^1. Parliament of Australia. Bedtime Reading: Report on the Inquiry into Sleep Health Awareness in Australia (2019).

^2. Better Health Channel. Sleep hygiene.

^3. Health Direct. How to get a good night’s sleep.

^4. Health Direct. Sleep.

IQVIA Sell Out Service. Vitamins Minerals & Supplements, Australia Pharmacy and Grocery. Total Unit Sales, MAT 31/12/2024.

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^{Article content disclaimer: Always read the label and follow directions for use. Sponsored content in partnership with Swisse.}