ALWAYS TIRED? THESE SIX HABITS WILL SAVE YOU
Reading Time: 5 mins 26 seconds
Getting the quantity and quality of sleep your body craves doesn’t have to be complicated. Here are some simple tips you can use tonight to improve your sleep and feel better.
1. REGULARITY IS KING
What is the most impactful change you can make? Go to bed and wake up at the same time every day. This includes weekdays, weekends, and even after a poor night’s sleep. Why? Inside your brain is a 24-hour master clock, and it thrives on routine. Regularity helps your sleep-wake cycle. It boosts both the amount and quality of your sleep. Think of regularity as the foundation that keeps your sleep rock-solid.
2. TREAT SLEEP LIKE DOCKING A BOAT
Falling asleep isn’t like flipping a switch. It’s more like gently docking a boat at a marina. It happens slowly and carefully. That’s where a wind-down routine comes in. Here are a few ideas:
TAKE A WARM SHOWER OR BATH to help cool your core temperature (more on that below).
STRETCH LIGHTLY
MEDITATE scientifically proven to ease you into sleep, even for those with insomnia.
READ A BOOK can be a powerful way to help unwind and ease into sleep
KEEP A JOURNAL OR TODO LIST Spend five minutes before bed offloading your to-dos and worries onto paper. It sounds a bit fluffy, but it’s a scientifically proven way to calm a busy mind.
CHANGE INTO DEDICATED SLEEPWEAR which has been designed for performance and breathability—a small but powerful routine signal to your brain that it’s time to power down and go asleep.
And once you’re in bed, if you’re struggling to sleep after 10 or 15 mins try;
BREATHING LIKE A NAVY SEAL. Even in the toughest situations, Navy Seals use a simple technique called ‘tactical breathing.’ This method helps them lower their heart rate and stay calm. If you have trouble sleeping, try to focus your breath with this method:
INHALE: Breathe in slowly through the nose for 4 seconds.
HOLD: Keep the air in your lungs for 4 seconds.
EXHALE: Slowly breathe out through the mouth for 4 seconds.
HOLD: With your lungs empty, pause for 4 seconds.
Others swear by the 4-7-8 technique for sleep. Simply breathe in for 4 seconds, hold for 7 seconds, exhale for 8 seconds, and repeat as needed. If you prefer to pretend you're an elite special ops soldier though, we won't judge.
3. KEEP IT COOL
Here’s a fact that may surprise you: the ideal bedroom temperature for sleep is a crisp 18°C (or 67°F). Your body needs to cool down by about 1°C to fall asleep and stay asleep. If your room is too warm, it’s working against you as you try to fall asleep and stay asleep throughout the night.
Try a warm bath or shower before bed. It might feel counterintuitive as you’re warm and toasty after a bath, but the process actually pulls heat to your skin’s surface, helping your core body temperature drop once you step out. Science calls it the “warm bath effect.” Some call it life-changing.
4. DIM THE LIGHTS
In our modern light filled world darkness is often lacking, but it’s a necessity. About an hour before bed, dim the lights in your home. It’s a gentle nudge to your brain to start releasing melatonin, the hormone that helps you fall asleep.
Screens, though, are often considered a bigger culprit. If you can’t resist that evening scroll or late-night email, dim the brightness. Apps like f.lux will help filter out sleep-disrupting blue light. Even better? Swap the screen for a good book. Some studies show that blue light might not affect our sleep as much as we think. It may only add about 10 minutes to the time it takes to fall asleep.
What’s likely to have a greater impact is the activity that you were doing on the screen. Getting upset on Twitter or TikTok will fire up your brain more than reading the sports news.
Remove any light emitting sources from your bedroom, including phones and any LED alarms. We want to wake up naturally at the end of a sleep cycle. This way, we avoid the grogginess that comes from waking up mid-cycle to an alarm. This is where regularity in your sleep routine scores another important win.
You can also flip the script in the morning. This is the time to maximise your exposure to light—especially natural light. Step outside, even if it's cloudy. Outdoor light is much stronger than indoor light. Morning brightness is vital for your circadian rhythm. It helps set the tone for a healthier 24-hour cycle. I'm a fan of using a SAD light over breakfast during the dark winter months.
5. WATCH WHAT YOU CONSUME
Caffeine, alcohol, and nicotine can wreak havoc on your sleep.
Avoid caffeine after midday. It can block adenosine, which helps regulate your sleep/wake cycle. You don’t need us to tell you that going to bed drunk is ruining your sleep. It clearly does. Nicotine will also stimulate the brain and make it more challenging to fall asleep.
And while sleeping pills might seem tempting, they don’t produce natural sleep. Sleeping pills come with some risks. Research has linked their use to problems with learning, memory, and forgetfulness. Some studies suggest a higher risk of death and a greater chance of getting cancer. If you’re relying on them, talk to your doctor to see what they can recommend.
6. PROTECT YOUR SPACE
Your bed is for two things: sleep and sex. That’s it. Don't work, eat, or binge-watch Netflix in bed. These activities mix up your brain and weaken the link between your bed and good sleep.
If you can't sleep or get back to sleep in about 25–30 minutes, don't just lie there. Get up, go to a different room, and do something relaxing under dim light like reading a book—no phones. Hold off going back to bed until you feel sleepy.
TRACK THE DATA
If you’re a data enthusiast, sleep tracking can be a game-changer. From Oura smart rings to Whoop wrist bands, there are plenty of tools to help you identify patterns and optimise your sleep. Sleep trackers give us a look back at our sleep patterns. They help us see how lifestyle changes affect sleep quality. For example, changing when you exercise might have made your sleep worse, or trying a new food could have helped it. By tracking these patterns, wearables can offer valuable insights to optimise your sleep. The key? Use trackers to learn, not obsess. If they become more stressful than helpful, ditch them.
Sometimes, wearable data is not enough. If you feel like you’re struggling with a sleep disorder, it’s time to see a professional. Tools like the Insomnia Severity Index can help you assess whether you have insomnia or not, but your doctor really is the best resource for treatment. To kick off the conversation, bring your test results to your doctor as a starting point for discussion.
SLEEP BETTER, LIVE BETTER
You don't need to change your whole life to improve your sleep. Instead, focus on small, mindful changes that can build up over time. By focusing on these six areas, you can transform your sleep and, in turn, your days.
Sleep is the foundation for your physical health, mental focus, and energy. Think of it as an investment in yourself.
So tonight, take small steps toward better sleep. Every small action compounds. And if you’re still struggling, don’t hesitate to seek professional help. Your sleep is worth it.
