8 Tips for Better Sleep

 

 

1. Set a Regular Bedtime

The human body follows a circadian rhythm. When we go to bed and wake up at roughly the same time every day, our body regulates hormone levels better, including cortisol and melatonin. This leads to easier falling asleep and deeper sleep.

How to do it?

• Set a realistic bedtime that works for you every day. Ideally, between 10:00 PM and 11:00 PM.
• Wake up at the same time every day-even on weekends. Even small shifts (like sleeping in until 10:00 AM on Sunday) can disrupt your rhythm.
• If you're used to going to bed at 1:00 AM, don’t jump straight to 10:00 PM-adjust your bedtime gradually, shifting by 15-30 minutes at a time.

2. Start Unwinding an Hour Before Bed

Your mind needs a signal that "the day is ending." If you're active until the last moment-whether working, scrolling through your phone, or watching a loud TV show-your body has no chance to shift from activity mode to recovery mode.

 

What’s helpful?

• Turn off blue-light-emitting devices: phone, tablet, computer, TV.
• Dim the lights-use warm lamps or candles.
• Avoid emotionally stimulating conversations.
• For the last hour, avoid decision-making, planning, or analysis-this is a time to let go.

3. Create Rituals That Signal Sleep Time

Rituals are repetitive actions that give us a sense of safety and stability. They form the frame of our day. In an evening routine, rituals signal: "It's time to slow down, relax, prepare for sleep."

Bath or shower - warm water relaxes muscles and reduces tension. A gentle skin massage under the shower can soothe and calm.

 

Body care – applying cream, balm, or oil (like lavender or chamomile) can act as both aromatherapy and a gentle massage.

 

 

Herbal tea – choose blends with lemon balm or chamomile.

 

 

Offline time – sit with a book, an anti-stress coloring book, or simply watch a candle flame and breathe deeply.

4. Make Your Bedroom a Calming Sanctuary

It’s not a place for work, Netflix, or dinner. Your bedroom should be a space associated only with rest and intimacy.

How to create a soothing environment? 

 

Lighting: invest in warm, diffused lighting (like bedside lamps or LED garlands).

 

 Scent: use a diffuser with lavender oil or spray your bedding with a pillow mist.

Bedding: choose natural fabrics (like cotton or linen), air out your room regularly, and change sheets   weekly.

 

Tidy space: clutter in the room = clutter in the mind. Before bed, put things in their place, wipe down  surfaces, fluff your duvet.

5. Minimize Stress Before Bed

Even if the body is tired, the mind can still be running at full speed. Racing thoughts, anxiety, overthinking problems-all of these make falling asleep harder.

Effective techniques to reduce tension:

 

Journaling - write down what happened during the day, what’s worrying you, and what can wait until tomorrow. Putting thoughts on paper is a form of mental decluttering.

 

Breathing exercises-When your mind is racing, your breath often becomes shallow and fast, which keeps your body in a state of alertness. Conscious, slow breathing sends a signal to your nervous system that it’s safe to relax.

 

Gentle meditation or muscle relaxation - focus on your body, starting from your feet and slowly moving your attention upward.

6. Limit Caffeine and Alcohol in the Evening

Caffeine can stay in your system for 6 hours, meaning that even a coffee at 4 p.m. might still affect your sleep quality. It doesn’t just delay falling asleep-it also reduces deep sleep stages, making your rest less restorative.

 

What to drink instead?

• Herbal infusions (lemon balm, linden, passionflower)
• Warm water with lemon

7. Avoid Late Afternoon Naps

 
Late-day naps,especially those longer than 20, can interfere with your ability to fall asleep at night. They reduce your natural sleep pressure, the biological drive that helps you feel tired in the evening.

If you absolutely need a nap, aim to keep it short and take it before 3 p.m. This way, you can refresh your mind without disrupting your nighttime sleep rhythm. Long or late naps might feel good in the moment, but they often contribute to a frustrating cycle of staying up late, waking up tired, and needing another nap the next day.

How to cope without a nap?

Go for a short walk in fresh air

Do a few gentle stretching exercises

8. Swap Your Phone for a Book

Blue light from screens blocks melatonin production. Plus, social media is a constant stream of information, comparisons, and stimuli that stimulate rather than relax.

What to read?

• Contemporary novels, literary fiction, poetry
• Personal development books-but not too stimulating
• Essays, memoirs, journals
• Avoid horror and crime fiction-they can raise cortisol levels

9. Be Patient - A Routine Takes Time

 

What not to do?

• Don’t get discouraged if the routine doesn’t work “like magic” in the first few days.
• Don’t compare yourself to others-everyone needs a different amount of time to adapt.
• Be patient-it’s a process.

Summary

Your evening routine can become the most important moment of the day. It’s the time when you disconnect from the world and return to yourself.

By gradually introducing calming rituals, creating a soothing bedroom atmosphere, and listening to your body, you can radically improve your sleep quality-and with it, your quality of life.