If, like us, you wake up hot, sweaty, or tossing the sheets off at 2am, you’re not alone. Australian summers can be intense, and for those who naturally run warm at night, staying cool can feel impossible.

The good news? A few smart changes to your sleep prep, setup and evening habits can make a difference worth talking about!

Here are some tips on how to beat the heat and sleep comfortably, even on those sticky summer nights.

Choose breathable bedding (and skip the synthetics)

The simplest place to start is your bedding. Fabrics like 100% linen are naturally thermoregulating – it lets your skin breathe, it absorbs moisture, and releases heat instead of trapping it.

Linen’s loose weave helps air circulate, keeping you cool when it’s warm (and warm when it’s cool). If you’re still using polyester or microfiber sheets, you’ll feel the difference immediately after switching to linen.

Pro Tip: In summer, to style your bed, use a linen duvet cover without an insert – it looks chic and is cooler.

Cool down before bedtime

If your body is too warm when you hop into bed, it’ll take longer to fall asleep. A simple trick: take a lukewarm shower (not cold) about 30 minutes before bed. It helps your body release heat naturally, which drops your core temperature.

You can also:

• Sip cool (not icy) water before bed.
• Apply a cold compress or cooling gel pack to your wrists or the back of your neck.
• Keep a water spray bottle by the bed for a quick mist if you wake up hot in the night.

Make sure your mattress and pillow aren’t the problem

Foam mattresses and thick pillows tend to trap heat. If a new mattress isn’t on the cards, try adding a breathable topper made from wool, latex, or bamboo to improve airflow.

Swap out pillowcases made from satin or polyester for a natural fibre like linen. It will wick away moisture, so you won’t wake up sticking to your pillow.

Get the air moving

You don’t always need to blast the air-con to stay cool. Airflow is your best friend.

• Open windows early in the morning or late at night to let hot air escape.
• Position a fan near a window to pull in cooler evening air or use your ceiling fan to keep air flowing.
• If you use air-conditioning, try keeping it around 20-23° – cool enough to sleep well.

Keep the room cool during the day

If your bedroom has been soaking up heat all afternoon, it will hold onto it overnight. To help avoid that:

• Close blinds or curtains during the hottest part of the day.
• Switch off lights and electronics that generate heat.
• Use block-out curtains to keep out harsh sun.

It’s all about preventing the heat from building up in the first place.

Stay hydrated and eat light at night

Dehydration can make you feel hotter and disrupt your sleep. Drink plenty of water throughout the day and try to ease up on alcohol and caffeine at night – they can both mess with your body temperature.

Keeping dinner light and early, and including water-rich foods like cucumber, leafy greens, and watermelon may also help with sleep patterns and hydration in the summer months.

Try a quick cooling hack

For extra relief on those hot, humid nights, rather than putting your head in the freezer to cool down – pop your pillowcase or top sheet in a ziplock bag and stick it in the freezer for ten minutes before bed. It’s a quick fix, but it can help you drift off faster while your body settles into sleep mode.

The bottom line

Hot nights don’t have to mean restless sleep. Small changes – especially swapping out synthetic bedding for natural linen – can make a huge difference in how comfortably (and how long) you sleep.

With the right prep and setup, you may actually look forward to slipping between the sheets – even in the middle of summer!

Travelling? Don’t lose sleep over it! Travelling can be exciting and inspiring whether it’s for business or leisure, but it’s not always restful. Between jet lag, unfamiliar beds, and noisy environments, even seasoned travellers can struggle to get a good night’s sleep away from home.

And poor sleep can make the days feel longer, your patience shorter, and your enjoyment lower.

The good news? With a little planning and a few tactical and practical habits, you can set yourself up for quality rest no matter where your adventures take you.

Read on for a few tactical and practical habits to introduce into your travel planning.

Keep a sleep routine (as much as possible)

Our bodies run on an internal clock called the circadian rhythm. It loves consistency. While it’s tempting to stay up late exploring or working, aim to go to bed and wake up at roughly the same time every day – even on the road.

If you’re travelling across time zones, consider starting to adjust your sleep schedule a couple of days before you leave. Go to bed and wake up 30–60 minutes earlier or later (depending on your destination) so the change feels less jarring when you arrive.

Bring comforts from home

The fastest way to make a strange bed feel like your own is to bring small, familiar items.

• Pillowcase: The scent and texture of a pillowcase you typically use at home can be surprisingly comforting.
• Eye mask: A must-have if your accommodation doesn’t have blackout curtains.
• Earplugs or noise-cancelling headphones: Perfect for blocking street noise, hallway chatter, or early-morning roosters.

Control the light around you

Light is one of the strongest signals to your body that it’s time to be awake. In the evenings, keep lights dim and avoid bright screens for at least an hour before bed. If you can’t block outside light completely, a comfortable sleep mask can make all the difference.

In the morning, step outside as soon as you can – natural daylight helps your body clock reset quickly, making it easier to adapt to a new time zone.

Keep cool and comfortable

A cooler room – around 18-20°C – is ideal for most people to sleep soundly. Unfortunately, you can’t always control the climate in hotels or paid accommodation. If the room’s too warm:

• Use a fan (or request one if it’s not provided).
• Keep curtains closed during the day to block heat.

Be mindful of your caffeine and alcohol intake

Coffee and energy drinks can linger in your system for 6 – 8 hours, making it harder to wind down at night – a solution might be to try and avoid caffeine late in the day.

Alcohol may help you nod off initially, but it can often disrupt the deeper stages of sleep due to sugar spikes in your system – potentially leaving you feeling exhausted the next day. Who wants that when travelling? Stay hydrated by drinking lots of water.

Have a wind-down ritual

Travel days can be busy, overstimulating, and unpredictable. Having a simple pre-sleep routine gives your body a “time to rest” signal. It could be as quick as:

• Nightly skincare routine
• Doing a few minutes of stretching
• Reading a book or listening to calming music

Be smart about jet lag

If you’re flying across multiple time zones, jet lag can be unavoidable – but you can try to minimise it. Here are some tactical tips.

• Before your trip, shift your sleep schedule gradually.
• When on the flight, think about the time zone you are heading to and plan your flight activities – watching a movie, reading a book, eating meals and getting some sleep – to fit in with the time zone of your destination.
• While away, use short naps wisely – 20-30 minutes in the afternoon can help you recharge without making nighttime sleep harder or missing out on too much. Set an alarm!

Choose accommodation with sleep in mind

If you have the choice, pick a place that’s likely to be quiet and comfortable. Rooms away from lifts, stairwells, or busy streets can make a big difference. Reviews often mention noise levels—so it’s worth checking before you book.

To wrap up

Sleep might not be the first thing you think about when planning a trip, but it can make or break your experience.

A well-rested traveller typically enjoys more, remembers more, and can potentially handle challenges better.

Happy travels!

Going green at home – read on for some simple swaps to help create a sustainable lifestyle.

In our fast-paced world, it’s easy to feel overwhelmed by the sheer scale of environmental challenges.

But here’s the good news: living a more sustainable and eco-friendly life doesn’t require a complete overhaul of your existence. In fact, many of the most impactful changes are small, everyday habits you can adopt right in your own home.

Think of it as making a series of smart swaps and mindful choices. Every little bit truly helps. Ready to reduce your waste, make eco-conscious product choices, and embrace a greener lifestyle without feeling overwhelmed?

Read on for some practical tips you can implement starting today!

1. Master the Art of Waste Reduction (the 4 Rs – Reduce, Reuse, Recycle, Rot!)

This isn’t just a catchy phrase; it’s completely doable.

• Reduce – it’s the first step
  • Say no to single-use – carry a reusable water bottle, coffee cup, and shopping bags. This is the biggest immediate impact.
  • Buy in bulk – if you have the storage space for pantry staples like rice, pasta, etc, buying in larger quantities reduces packaging waste.
  • Rethink before you buy – do you really need that new gadget, or can you borrow, repair, or make do with what you have?
  • Opt for digital – it’s not hard these days to choose e-statements, e-tickets, and digital subscriptions over paper where possible. Most organisations offer digital first.
• Reuse what you can
  • Repurpose jars & containers – glass jars from spreads, pickles, olives etc are perfect for food storage and spices.
  • Give items a second life – before tossing, consider if something can be repurposed (e.g., old t-shirts for cleaning rags, old towels for pet bedding).
  • Donate or sell – give clothes, furniture, or books a new home rather than sending them to landfill.
• Recycle properly
  • Know your local council rules – recycling varies by council. Check your local council’s website for specifics on what can and can’t go into your bins. It takes a little effort and can help prevent contamination from being a big problem.
  • Rinse containers – a quick rinse prevents food residue from contaminating other recyclables.
  • Flatten cardboard – save space and help the recycling process.
• Rot (Compost) your organics if you have the space
  • Start a compost bin – food scraps (fruit, veg, coffee grounds, tea bags) and garden waste can be turned into nutrient-rich soil. Even a small balcony can host a worm farm or a compact composter for potted plants!
  • Use a green bin – if your local council offers a green waste bin for food and garden scraps, make full use of it. This diverts organic waste from landfill where it produces harmful methane gas.

2. Be More Mindful – Make Eco-Conscious Product Choices

Every purchase you make is a vote for the kind of world you want to live in.

• Prioritise quality over quantity – consider investing in durable items that last longer, reducing the need for frequent replacements (e.g., quality linen bedding!).
• Read labels & look for certifications
  
  • Fair trade – supports ethical labour practices.
  • Cruelty-free – products not tested on animals.
  • Recycled content – indicates the product is made from previously used materials.
• Support local & ethical businesses – buying from local businesses supports your community and economy. Research brands to see their environmental and social policies.
• Consider choosing concentrates & refillable options – for cleaning products and household items, look for concentrated formulas or brands that offer refill programs to reduce plastic waste.

3. Embrace a Greener Lifestyle at Home

Beyond what you buy and throw away, how you live daily makes a difference.

• Conserve Energy
  • Unplug “vampire” electronics – did you know that devices still draw power even when turned off?
  • Use natural light – wherever possible, open blinds and curtains during the day & let natural light flood in.
  • LED lighting – switch to energy-efficient LED bulbs.
  • Smart thermostat – optimise heating and cooling (crucial in Australian summers!).
  • Wash clothes in cold water –  most detergents now work just fine in cold water – a huge energy saver.
• Conserve water
  • Shorter showers – every minute counts, make it quick!
  • Fix leaks – quickly – a small drip can waste litres of water over time.
  • Water your garden smartly – water early in the morning or late evening to reduce evaporation. Consider drought-resistant plants and/or plants that don’t require frequent watering.
  • Full Loads – only run washing machines and dishwashers when they’re full.
• Embrace second-hand – buying pre-loved furniture, electronics, vehicles and house-hold items reduces demand for new production and keeps items out of landfill. Op shops and online marketplaces are treasure troves!

Sustainable living isn’t about achieving perfection; it’s about progress. If we all say “my little effort won’t make a big impact” making any sort change for the better will be a very slow process.

Start with one or two small changes this week and gradually build on them. You’ll be surprised how quickly these simple shifts add up, contributing to a healthier planet and often, a healthier you!