For some, sleep comes as easily as laying their head down on a pillow. They climb into bed, close their eyes, and... just like that, they're asleep. Sounds blissful, doesn't it? But if you're not one of the lucky ones who find rest... well, restful, you need an evening wind-down routine. How you prepare for bed each night can make a big difference to how well you sleep, and how long for.
So, let's explore an easy routine you can start following tonight, featuring small evening habits that really do affect your sleep quality and quantity.
(Oh, and, don't worry – it's not a 16-step, TikTok-ready ritual that takes three hours out of your evening. Who actually has the time for that?!)
Step 1: Choose a consistent bedtime
When? Tonight.
Why? Many of us haven't had a set bedtime since we were toddlers, but even the most type B of us function at our best with some kind of sleep schedule. So, choose a bedtime – one that's at least 7-8 hours before your waking time – and stick to it as often as possible.
This will gradually 'train' your circadian rhythm (your body's internal clock) to understand when it's time for sleep. As days, weeks or months go by, you may start to notice that you're drifting off quicker each night.
Step 2: Create a calm bedroom environment
When? Right now, if you can.
Why? Those who believe a tidy room = a tidy mind might be on to something. Studies have shown that a calmer, cleaner bedroom environment can help signal to your brain that it's time to relax and switch off. Visual clutter can act as a quiet mental distraction, reminding you of unfinished tasks or responsibilities when you're trying to wind down. So, if ever there were a time to pick up that 'floordrobe', it's today.
A few small changes to your bedroom can make a big difference. Clear surfaces, comfortable bedding, a supportive mattress and soft lighting can all help your bedroom feel like a peaceful, restful space. Temperature also plays a role – slightly cooler rooms tend to support your better sleep, as your core body temperature naturally drops when you're preparing to fall asleep.
Step 3: Set aside 'worry time'
When? On the commute home or any time you have a spare five minutes – but not in the one hour before bedtime.
Why? If you often find your mind racing the moment your head hits the pillow, you're not alone. Bedtime can be the first quiet moment of the day, which means worries, to-do lists and unfinished thoughts suddenly demand attention.
Setting aside a few minutes earlier in the evening to deal with these thoughts can help prevent them from creeping into your bedtime routine. So, 'brain dump' everything that's occupied your mind that day into a journal, or write a list of any tasks you have for the next day. Sometimes, getting these things down on paper means they start to take up less space in your mind, so your brain doesn't keep circling back to them while you're trying to drift off.
Step 4: Dim the lights
When? Around one hour before bed.
Why? Too much light exposure before bed can curb the production of melatonin, the natural hormone that tells your body when it's time to go to sleep. This is especially true of blue light – the kind your phone and TV throw out. So, dim the lights, ditch the doom-scroll, and switch Netflix off at least one hour before you're hoping to fall asleep.
If you find you keep waking up too early, light may be playing a role here, too. Consider investing in blackout curtains or blinds to help you sleep in for longer.
Step 5: Take a sleep-supporting supplement
When? Just after dimming the lights.
Why? The right blend of mind-kind, mood-calming ingredients will ease you into a more restful night. If you prefer to drink your supplements, we love Sleep Wellness Powder for a bedtime treat. It makes a milky chocolatey drink (with zero calories or sugar), designed to improve your wind-down routine sip by sip, thanks to a blend of magnesium, reishi mushroom and valerian root extract.
Sleep Gummies are a great option if you're looking for a supplement that's quick and easy. Chew two for a dose of chamomile, lemon balm, saffron and vitamin B6. It's the vitamin B6 that helps to regulate hormone activity and support psychological function, so if stress stands between you and sleep, this combination of calming botanicals and nutrients may help your mind and body settle more easily.
Step 6: Engage in at least one of these relaxation techniques
When? 45 minutes before bed.
Why? We all need a distraction from flicking through Netflix or scrolling through Instagram. So, after taking your sleep-supporting supplement, work on regulating your nervous system with a relaxing ritual. Try one (or more) of these:
- Read a book or listen to an audiobook. This is probably not the time for anything scary or stress-inducing, so choose novels or self-help books that make you feel calm (and maybe even a bit bored..?)
- Take a warm, relaxing bath. A 20-minute soak can help to relieve tense muscles for overall calm. Then, as your body cools down afterwards, the change in body temperature sends signals to your brain saying that it's time to sleep.
- Try deep breathing exercises. Switch on some white noise or gentle music, then follow this simple technique: inhale slowly through your nose for four seconds, hold your breath for four seconds, then exhale gently through your mouth for six seconds. Repeat this for a few minutes, keeping your focus only on your breath. It's an easy way of drowning out the noise of the day, and helping to calm your nervous system.
Now you've got an easy-to-follow evening routine, why not start tonight? And if you're still looking for advice, here are 7 more ways to improve your sleep quality.
