It’s no secret that a good night’s rest is essential for performing at your best, but sometimes maintaining a consistent good sleep can be annoyingly tricky. If that sounds like you, we’ve got you covered with these eight essential tips to help you drift off faster, sleep more deeply, and wake up actually refreshed.
By Linde Rijnders
1. Stick to a consistent sleep schedule
Going to sleep and waking up at the same time every day helps your body stay in rhythm. Irregular sleep times confuse your internal clock, making it harder to relax and fall asleep.
2. Avoid screens before bedtime
After a busy day, it’s tempting to wind down with some scrolling or a Netflix episode in bed. But did you know the blue light from your phone or laptop disrupts your melatonin production? That’s the hormone that makes you sleepy.
So: put away screens at least one hour before bed and let your brain truly unwind. Read a book, write in a journal, call a friend, whatever helps you relax.
3. Limit caffeine and sugar in the evening
That post-dinner cup of coffee or sweet treat might seem harmless, but it can seriously mess with your sleep. Research says caffeine can stay in your system for up to eight hours!
Swap it out for a calming herbal tea or a simple glass of water instead.
Pro-tip: craving dessert? Go for something like Greek yoghurt. It’s naturally low in sugar and contains casein protein, which is great for muscle recovery and keeps you satisfied till the morning.
4. Create a dark and quiet sleep environment
Your sleep space should be cool, dark, and quiet for the best rest. Use blackout curtains to block out light, and consider earplugs or a white noise machine if you prefer a sound in the background.
The calmer your surroundings, the easier it is to fall —and stay— asleep.
5. Stay active during the day
Moving your body helps improve your sleep, but save the high-intensity workouts for earlier in the day. Exercising too close to bedtime can actually keep you awake.
Good to know: Light activity during the day builds natural tiredness by night.
6. Wear a soothing perfume to bed
Scents like lavender, chamomile, or soft vanilla can help calm your nervous system and signal to your body that it’s time to rest. Bonus: you’ll smell amazing for both yourself and your bedpartner (if you share your space).
7. Follow a relaxing skincare routine
A good skincare ritual not only keeps your skin healthy, it prepares your mind for rest. A calm evening routine helps tell your body it’s time to unwind.
Treat yourself, relax your thoughts, and drift off in peace. And let’s be honest: if you’re not going to bed looking like a glazed donut, are you even doing it right?
8. Freshen up your bed with clean sheets
There’s nothing better than crawling into a freshly made bed and it also supports better sleep.
Wash your sheets weekly to keep your sleep space fresh and hygienic. The cleaner your bed, the quicker your mind relaxes. And don’t forget: swapping out your pillow case is great for your skin, too.
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