10 Ways to Improve Your Sleep

Let’s be honest: sleep is one of those things we know is important, but when life gets hectic (aka always), it’s usually the first thing to slide. You might lie in bed tired but wired, or wake up at 3am replaying every awkward conversation you’ve ever had. Sound familiar?

You’re not alone. The good news? Better sleep doesn’t have to mean a full lifestyle overhaul. Below are 10 simple, realistic ways to improve your sleep:

Stick to a sleep schedule (even on weekends)

I know — boring. But our bodies love routine. Try going to bed and waking up at the same time each day (yes, even Sunday). Your internal clock, or circadian rhythm, thrives on consistency. It might take a couple of weeks to feel the benefits, but once it kicks in, falling asleep and waking up will feel so much easier.

Tip: If you’ve stayed up too late, don’t try to “make up for it” with a sleep-in. Get up close to your usual time and nap later if needed.

Make your bedroom feel like a cozy cave

Think: cool, dark, and quiet. Basically, the opposite of a nightclub. Block out light with blackout curtains or a comfy sleep mask. Also, keep the room cool: 16-20°C (60-68°F) is the sweet spot for most people.

Drown out noise with a white noise machine, fan, or even a podcast you don’t mind falling asleep to (just avoid murder mysteries).

Cut down on screens before bed

Blue light = melatonin blocker = “why can’t I sleep?” vibes. Try to avoid screens for at least 30–60 minutes before bed.,If that’s a big ask, switch your devices to night mode or use blue light filters.

Use the time before bed for something analog: read, stretch or journal.

Watch the caffeine

We all know coffee can mess with sleep, but it’s not just about how much you drink, it’s when. Caffeine has a half-life of about 5–6 hours, so that 3pm latte might still be partying in your bloodstream at 9pm.

Try switching to decaf or herbal tea after lunch. Watch out for other sneaky sources of caffeine like chocolate, soft drinks and even some painkillers.

Create a wind-down ritual

Just like a bedtime routine works for toddlers, it works for adults too. So dim the lights and do something relaxing: a warm shower, gentle stretches, or reading (not doomscrolling).

Do it consistently and your brain will start associating that routine with “it’s time to sleep.”

Move your body but not right before bed

Exercise is great for sleep… just not 15 minutes before you plan to doze off. Aim for at least 20–30 minutes of movement during the day.

Try not to do intense workouts too late in the evening, especially if you’re sensitive to adrenaline or heat. Gentle yoga or stretching before bed, though? Amazing.

Keep naps short and sweet

Naps can be your friend or your enemy. If you need one, aim for 10–30 minutes max. Long naps (over 90 minutes) can mess with your night sleep, especially if you’re already struggling.

Also napping earlier in the day is best. Napping at 6pm = probably staying up till 2am.

Limit alcohol

Alcohol might help you fall asleep faster but it also tends to:

• Disrupt REM sleep (the good stuff that makes you feel rested)
• Cause more frequent night wakings
• Leave you feeling groggy the next morning

If you’re going to drink, try to stop a few hours before bed and hydrate like your life depends on it.

Don’t stay in bed tossing and turning

If you’re wide awake and frustrated, lying in bed can actually make things worse. Get up and do something relaxing in low light and without any screens.

Try a boring audiobook or calming music for instance. Only go back to bed when you feel sleepy again. Sounds counterintuitive, but it helps your brain re-learn that bed = sleep.

Try a sleep journal

Sometimes your brain just needs somewhere to dump all the stuff it’s trying to process. Write down your thoughts before bed, even if they’re random or messy.

Keep a simple log of what affects your sleep (like caffeine, stress, or naps). You might notice patterns and feel more in control of your sleep.

Getting better sleep doesn’t have to be about perfection. Start with one or two of these tips and see how your body responds. Sleep is personal: what works for one person might not work for another. So experiment, be patient and don’t beat yourself up if you have the occasional restless night.

Let me know if any of these tips worked for you, or if you have any other great sleep tips!