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Getting a good night’s sleep isn’t all that complicated - it mostly comes down to developing a good routine, or what some people call habit stacking. I’ve never been someone who struggles badly with sleep (though I certainly have restless nights now and then), but over time I’ve come to notice some habits that make a big difference - for better or worse.

I’m sharing these reflections in the hope they might help others. We tend to form our sleeping habits in early childhood - sometimes under a stricter routine enforced by parents, which can serve us well into adulthood. By contrast, a more relaxed or haphazard approach early on can make it harder to establish better habits later. The good news is that new habits can always be learned. Too often, people either don’t realise how much their routines affect their rest, or they reach for quick fixes like medication*. While I’m generally cautious about relying on medication for anything, I also want to be clear: this page is not medical advice. If you’re taking prescribed medication for mood or sleep, talk to your doctor before making any changes - and if you do need to stop, it’s best to do so gradually and under medical supervision.

What follows is a breakdown of habits that support good sleep, grouped by theme. For each point, I’ve added further reading - a mix of personal anecdotes and scientific insights - in case you’d like to dig deeper.
 

Evening Routine:

No caffeine late in the day.
Coffee after 3pm generally affects my ability to sleep, but I can usually handle a cup of tea in the evening. Learn your limits and cut-off point and don't go over them.

Caffeine has a half-life of around 5–6 hours, meaning that afternoon espresso could still be in your system come bedtime. Some people are more sensitive than others, which explains why one person can sip a latte at 8pm. and sleep fine, while others will be tossing and turning.

Don’t eat too late.
Try to finish meals 2-3 hours before bed so your body isn’t busy digesting.

Heavy meals can interfere with rest and even affect dreams. Personally, I’ve found certain foods keep me up, whereas a small bowl of oatmeal in winter feels comforting. Research backs this up: late eating is linked to disrupted circadian rhythms, reflux, and even more vivid or disturbing dreams.

Switch off screens.
Step away from phones, laptops, and TVs at least an hour before bed - ideally two.

Blue light (that which comes from our screens and LED light bulbs) delays melatonin release, tricking your brain into thinking it’s daytime. Set a phone “cutoff time” and actually shut it down (not just airplane mode). If something pops into my head, I jot it down in a notepad rather than switching the phone on again.

Stick to consistent bed and wake times - even on weekends.
Changing sleep/wake patterns throws off your circadian rhythm; never have Monday morning blues again!
 

Environment:

Clear the air.
Good breathing is vital for restful sleep.

I once noticed my nose would clog up as soon as I lay down - likely allergies. Regular face washing, fresh pillowcases, and airing the bedroom made all the difference. Pets, dust, and poor ventilation can also play a role. Research shows allergens and nasal congestion reduce sleep quality and morning energy.

Clutter-free space.
Many people advocate for a clutter-free bedroom, though this isn’t always practical - for example, if you’re living at home and your bedroom is your only personal space. Some aim to make the bedroom primarily for sleep: no big-screen TV, minimal distractions, just a space where your brain associates being there with rest.

Research suggests that a calm, uncluttered environment can reduce stress and make it easier to fall asleep. Even the colour of the room and bedding may play a role. Some people also consider Feng-shui, including the orientation of the bed relative to doors and windows, to create a more restful atmosphere.

Leaving your phone on charge beside your bed, or other electronic devices nearby, might be impacting your sleep with their inaudible buzzings and LED lights; while “electrosensitivity” (sometimes called electromagnetic hypersensitivity, EHS) is not accepted to be a thing by all, I think it is a thing.

One time I was visiting a elderly client and we got onto the topic of them having a headache when they went to bed. I discovered their broadband router was situated on their bedside table and I could hear it emitting an electrical noise, but them being older with less sensitive hearing, they couldn't hear that noise at all.
 

Mindset:

Use a notepad.
Before bed, I jot down the next day's tasks and any passing thoughts. Journaling helps me to let go of mental clutter.

Some people also use a notepad as a dream diary. Studies show journaling reduces bedtime rumination, which is strongly linked to insomnia.

Choose calming input.
Podcasts, music, or gentle reading can help you unwind - but be mindful.

I sometimes drift off while listening to quiet podcasts or calming “healing frequencies.” On the flip side, I’ve noticed that letting my mind spin elaborate stories (like imaginary relationships or scenarios) leaves me groggy the next day. Thought patterns before sleep can influence both mood and energy.

While I advocate for no screens before bed, using a Kindle with an LCD screen can reduce the need for a bedside lamp. The screen can be dimmed and set to night mode for comfort. However, I’ve found that reading in bed for long periods can sometimes leave me with backache the next day.
 

Lifestyle:

Social habits matter.
Your friends, housemates, or even neighbours may influence when you go to bed or wake up. Don’t be afraid to set boundaries around sleep; you do you.

Live by the sun.
Waking with the sunrise and winding down with dusk feels natural and refreshing.

Morning light exposure helps regulate your body clock and can boost mood. I find that a dawn walk or run sets a cheerful tone for the day. Checking in on the setting sun is also a nice way to mark the day’s end and gently transition into evening.

Remember the knock-on effect.
A bad night often leads to a sluggish day, which then makes the next night’s sleep harder.

Sleep quality and daily activity form a feedback loop - protecting your sleep protects your energy, and vice versa. Low physical activity during the day can make it harder to feel tired at bedtime, while a hectic day can leave your mind racing. Building in some quiet downtime as you approach bedtime is therefore essential to breaking this cycle.

Napping during the day can affect how tired you feel at bedtime - personally, I’m not a napper. A low-energy point around 2pm is common for some, likely related to natural circadian rhythms and the insulin spike after lunch (which could be influenced by consuming more carbohydrates than your body needs). Pushing through the desire to nap can be possible, especially if you observe your body’s daily patterns and adjust habits to help maintain consistent sleepiness at night.

Final notes:

Fitbits: For a while, I used my Fitbit’s “smart wake” feature, which is designed to wake you during the lightest stage of your sleep cycle. I found it worked quite well - and possibly even improved my dream recall (something I value and enjoy) - by preventing the jarring shock of a loud alarm.

That said, I was also a bit wary of becoming dependent on the technology, and of losing my natural ability to wake up at the right time on my own. After all, with a consistent sleep routine-and without the need to drag yourself out of bed at an ungodly hour for a 9–5 job-it’s often possible to let your body decide when it’s ready to wake.

Claims: There are a few claims throughout this article - by all means, do your own research and pick what works best for you.

*Regarding medication: always read labels carefully and be aware of potential side effects. For example, Temazepam, commonly prescribed for insomnia, can cause memory or learning impairment, decreased physical performance, numbed emotions, reduced alertness, muscle weakness, and inattention (according to Wikipedia).

Short-term use of certain medication help you through a difficult period, but it’s important to plan ahead and consider how long you intend to take such medications. The risk of dependence is real and remember: the medical industry profits from you becoming dependent on it.

Feel welcome to send me your suggestions, insights and experiences.

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