News | Blogs

Tips That Will Help You Fall Asleep and Sleep Better

young woman sleeping well on white soft pillow under white duvet

Sleep is essential for our health and well-being, yet many of us struggle to get the recommended 7-9 hours sleep. With the modern pace of life and reliance on digital devices, a good night’s rest seems to be more and more elusive. However, by making some changes to your bedtime habits and sleeping environment, you will be able to improve the quality of your sleep. Here are 5 tips you can adopt to enable you to not only fall asleep quicker but stay asleep and wake up feeling refreshed.


1.Establish a sleep routine

Getting into a consistent sleep routine is one of the most vital steps to improving your overall sleep quality. The way to do this is to wake up and go to sleep at the same time every day; this includes weekends. The idea is to regulate your body’s internal clock, to make it easier to fall asleep at night and wake up in the mornings. A consistent sleep schedule will also ensure that you are getting the right amount of sleep which is crucial to maintaining and improving your health, mood and brain performance.

A sleep schedule can at first feel hard to adjust to, but by making a conscious effort and setting the intention to go to sleep and wake up at the same time daily, you can adopt a sleep routine.

A tip is to set up a recurring sleep schedule on your phone which indicates when you are due to sleep and activates your morning alarm. For example, the iPhone has an option where you can schedule a regular time to go to bed and wake up. You can also keep track of how much you are sleeping and whether you are meeting your goal in the Apple Health app.


2.Create a sleep-inducing environment

Associating your bedroom with rest and relaxation will contribute to better sleep. Create a calm environment and eliminate things that can disrupt sleep, for instance, a TV.

Light can also impact sleep as your circadian rhythm (the body’s natural sleep-wake cycle that repeats every 24 hours) or internal clock is affected by light, which is an indicator to be awake, and dark, signalling to fall asleep. So, it is essential to dim the lights and be in a dark room when going to bed.

A quiet room also promotes healthier sleep, but for some people, the noise level may depend on external, uncontrollable factors such as traffic. Try opting for ear plugs, white noise machines or noise-cancelling headphones to drown out sounds. Another tip is to go for heavier curtains and consider adding other soft furnishings in your bedroom to block out or absorb noise.

It is natural for the body temperature to drop as bedtime nears, which signals the body to prepare for sleep and continues to decrease during sleep. If you are in a warm environment, this will work against the body’s instinct to cool down, making it difficult to sleep. Therefore, it is beneficial to maintain a cool temperature to help keep you asleep throughout the night. Keep your room cool by opening a window, or use a lightweight duvet or cooling sheets.

Furthermore, a comfortable mattress and pillow can contribute to better sleep. If you struggle to get comfortable at night or feel back aches or neck strain, it may be time to replace your mattress and pillow and find one that is supportive and comfortable to sleep on. It is often an overlooked factor yet could be one of the things holding you back from a good night’s sleep.


3.Practise relaxation techniques

Following point 2, relaxation is necessary to set you up for a good night’s sleep. Stress and a busy mind are known culprits for keeping us awake at night. A common habit is to get straight into bed rather than giving the mind space to process our thoughts and how the day has gone. Taking time to practise a relaxation technique will help to reduce stress and calm the mind allowing you to sleep more peacefully.

Journalling is a great technique to reflect and let go of anything playing on your mind. Putting the thoughts onto paper can help you manage your emotions and detach from unhelpful thoughts. Leave a notebook and pen next to your bed so you remember to write down any worries before attempting to sleep.

Studies have shown deep breathing and meditation to be effective ways to help soothe the mind and body to prepare you for sleep. Just a few minutes of these techniques can be beneficial.

A tip is to begin using one relaxation technique and practise this daily to build the habit.


4.Avoid drinks that contain caffeine

Caffeine is a stimulant, making us feel more alert, so it makes little sense to have caffeinated tea, coffee or energy drinks close to bedtime when you want to feel the opposite. Caffeine stimulates your brain and nervous system and can stay in your system for up to 10 hours. Therefore, it is wise to avoid it well before bedtime and preferably have a cut-off in the afternoon.

Note that the effects of caffeine consumption can vary from person to person and is dependent on factors such as weight, consumption amount and more. However, cutting back earlier in the day lessens the chances of caffeine potentially interfering with your sleep.

If you like to wind down with a drink, try a caffeine-free tea or alternative during the run-up to bedtime.


5.Reduce screen-time

It is essential to avoid electronic devices such as mobile phones, TVs, laptops, and so on in the run-up to bedtime and while in bed. It becomes a distraction to sleep and acts against a sleep-inducing environment. For example, working on a laptop, playing games or scrolling social media becomes an associated activity with bedtime. Rather than preparing you for sleep, it does the opposite by stimulating your brain.

In addition to this, exposure to blue light may inhibit the production of melatonin levels. Melatonin is a natural hormone that your brain produces in response to darkness and can help maintain your circadian rhythm, allowing you to sleep better. Therefore, it is ideal to avoid the use of digital devices for at least 30 minutes before bed, and longer if you can help it.

Try replacing the activity by reading a book or winding down with a warm bath.


Getting a good night’s sleep is crucial for our health and well-being. However, it can be challenging to sleep well in today’s fast-paced world and among the many distractions that can hinder our ability to get quality sleep. This is why it is beneficial to adjust your bedtime habits and your sleeping environment, as this will significantly improve the quality of your sleep. Note that some people may still struggle due to other factors or underlying health issues that can affect their ability to sleep. Therefore, if you continue to experience problems with sleeping, you may want to consult a healthcare professional. By choosing to prioritize improving your sleep and seeking the necessary support, you can achieve better sleep and experience the benefits of a good night’s rest.

Leave a Reply

Your email address will not be published. Required fields are marked *