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Struggling with restless nights? These 5 practical sleep hygiene tips will help you create better bedtime habits to fall asleep faster and stay asleep longer. Simple, effective, and easy to start today.
Disclosure - This post may contain affiliate links, meaning I get a commission is you decide to make a purchase through my links, at no cost to you. I only recommend products I trust and believe will add value to my readers.
We’ve all had those nights. You know the ones—lying there, tossing and turning, trying to convince your brain to switch off. But nope. Instead, your mind decides it’s the perfect time to rehash embarrassing moments from five years ago. Sound familiar?
If you’ve been there (and I know I have), let’s talk about fixing it. Sleep hygiene isn’t some fancy wellness trend—it’s just a simple way to set yourself up for better rest. And trust me, these tips are real-life tested. I’ve tried everything, from lavender sprays to ditching late-night snacks. Some worked wonders; others...not so much. But these five? They’re the keepers.
1. Keep Your Bedroom Cool and Clean
Let me start with a confession. I used to sleep with my room like a sauna. I thought being warm and toasty was the key to comfort. Not the case. Waking up at 2 a.m. drenched in sweat? Not exactly the dreamy sleep I had in mind.
Here’s the deal: your bedroom should be cool—around 16–18°C. Keeping it cool signals to your body that it’s time to wind down. I used to crank up the heat in winter, but now I keep it low and layer up with blankets I can kick off if needed. It works like magic.
And let’s talk about clean sheets. Is there anything better than climbing into a freshly made bed? I swear it’s like instant relaxation. Bonus points if you use a lavender pillow spray—it’s like giving your brain a little nudge to chill out. And let’s not forget the mattress itself. When was the last time you flipped or vacuumed it? Dust mites can build up (gross, I know), and keeping it clean can make your bed feel fresher—and less like a germ sanctuary.
My favourite hack
A lavender-scented pillow spray. It’s such a small thing, but the scent feels like a hug for your brain. Give it a spritz before bed—you’ll thank me.
2. Turn Off the Screens (Seriously, I Mean It)
I’ll admit it, I used to scroll TikTok in bed every night. It felt like my version of a bedtime story. Except instead of drifting off peacefully, I’d end up wide awake at 1 a.m., wondering why Karen from Minnesota got into a fight over garden gnomes.
Here’s why screens mess you up: blue light. It tricks your brain into thinking it’s still daytime, so your melatonin levels drop. That’s the hormone that helps you feel sleepy, by the way.
Now, I keep my phone on the other side of the room. Instead, I grab a book or listen to a podcast. Nothing too exciting—my current favourite is a gardening audio book. It’s soothing enough to put me out in minutes.
And let’s talk about the temptation of doom-scrolling. You’re not alone—it’s so easy to get sucked in. But honestly? A proper wind-down without screens feels so much better.
Tip: If you absolutely must have your phone nearby, turn on the night mode or grab some blue-light-blocking glasses. And if you’re worried about missing your alarm? Just set it and flip the phone face down—it works wonders for breaking the habit.
3. Create a Nightly Wind-Down Routine
You know how babies have bedtime routines? Bath, story, lullaby—boom, they’re asleep. Turns out, adults need them too. Think of a bedtime routine as your brain’s way of shifting gears. For me, it’s simple. Wash my face, brush my teeth, apply night moisturiser, light a candle and boom, bedtime vibes activated. It’s not about what you do; it’s about doing it consistently.
If, like mine, your mind races at night (hi, overthinkers), try journaling. I keep a “worry notebook” by my bed. Whenever my brain won’t shut up, I scribble down whatever’s bugging me. Nine times out of ten, it’s not a big deal in the morning.
Quick Hack: Add one relaxing activity to your routine, like stretching or sipping herbal tea. Even five minutes can make a difference.
If journaling isn’t your thing, consider guided meditations or breathing exercises. I know it sounds a bit “wellness guru,” but they can really help. I use a simple 4-7-8 breathing technique: inhale for four counts, hold for seven, exhale for eight. By the time I finish a few cycles, I’m usually yawning.
Quirky bonus: Try a gratitude list before bed. It doesn’t have to be deep—sometimes mine includes things like “didn’t burn dinner” or “cat didn’t destroy the curtains today.” Ending on a positive note can do wonders for your mindset.
4. Watch What You Eat (and Drink)
What you consume before bed matters. Ever tried falling asleep after a double espresso or a late-night burger binge? Disaster.
Here’s the scoop:
Caffeine: It’s not just coffee. Tea, chocolate, and fizzy drinks can sneak it in too. I stick to herbal teas after 6 p.m. - peppermint is my favourite.
Alcohol: I know, it feels relaxing in the moment. But alcohol messes with your sleep cycle and can leave you restless in the middle of the night.
Late-night snacks: Keep it light. A banana or a handful of nuts works for me. Save heavy meals for earlier in the evening.
Fun Tip: Try tart cherry juice. It’s said to boost melatonin naturally—and honestly, it tastes good, so no complaints here.
Another tip? Watch your sugar intake. Spikes in blood sugar before bed can leave you jittery and make it harder to settle. Swap sugary treats for something simple, like a slice of toast with almond butter.
5. Soak Up Some Morning Sunlight
This might seem counter intuitive, but stick with me. Morning sunlight is like hitting the reset button on your body’s internal clock (a fancy way of saying it helps you sleep better at night).
I started taking short walks in the morning, and wow—game-changer. Even on grey days, the natural light helps regulate your sleep-wake cycle. Can’t get outside? Sit by a sunny window with your coffee.
And if you’re stuck in a never-ending winter gloom (looking at you, UK), try a light therapy lamp. It’s not quite the same as actual sunshine, but it’s pretty close.
Bonus: Sunlight boosts serotonin too, which means better mood and better sleep. Win-win.
If morning walks aren’t an option, try opening your curtains as soon as you wake up. Letting in natural light can still have a positive impact. And if you’re feeling extra ambitious, pair it with a little movement—stretching or even a quick yoga flow.
Extra Sleep Hygiene Tips
Because let’s be real, sometimes you need a few more tools in your kit:
White Noise Machines: If you live somewhere noisy (like next to a main road), a white noise machine or fan can help drown out distractions. This is a link to the one that I use on a regular basis . It works so well.
Weighted Blankets: These aren’t just trendy—they can help reduce anxiety and make you feel more grounded.
Essential Oils: Beyond lavender, scents like chamomile or sandalwood can also help create a calming vibe. I love a good pillow spray like this one from Amazon. Worth a try if you are struggling to fall asleep.
Small Steps, Big Wins
Here’s the thing: you don’t have to overhaul your entire life to get better sleep. Start small. Maybe it’s swapping your TikTok binge for a book. Or finally buying that lavender spray you keep eyeing.
The point is, sleep isn’t a luxury. It’s a necessity. And the better you sleep, the better you’ll feel—mentally, physically, all of it.
So, what’s your go-to sleep hack? Drop me a comment below—I’d love to hear what works for you. And hey, here’s to waking up refreshed and ready to take on the day.
Please note: Some of the links on this page may be affiliate links, which means if you click and make a purchase, I may receive a commission at no extra cost to you. I only recommend products I trust and believe will add value to my readers.
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