Tired of Feeling Tired? Habits and Routines for Restful Sleep

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You’ve had an exhausting day and finally get to lie down to get some rest. You turn off the lights and climb into bed only to realize that your mind is wide awake. You replay conversations. You make tomorrow’s to-do list. You remember something you forgot to do three days ago. And somehow, your brain is now extremely interested in researching something completely random. Sound familiar? Getting restful sleep isn’t always as simple as “just go to bed earlier.” Your daily habits, evening routine, sleep environment, stress levels, and even what you do during the hours leading up to bedtime can all influence your ability to settle down and rest. That’s where sleep hygiene comes in. 

What Exactly Is Sleep Hygiene?

The word “hygiene” can make this phrase pretty confusing because usually when you hear “hygiene” you think “cleanliness”, right? Not necessarily. Sleep hygiene refers to the everyday habits and environmental factors that support healthy, restful sleep. It’s not a single technique or a magical bedtime routine. Instead, it’s a collection of practices that help establish the right conditions for your body and mind to transition into sleep. And the good news? You don’t have to completely overhaul your life to improve sleep quality. Sometimes, a few small changes can make a meaningful difference. So, here are 10 tips on how to improve sleep naturally and make feeling refreshed after waking a little easier. 

1. Keep a Consistent Sleep Schedule

One of the simplest ways to support better sleep is to maintain a relatively consistent sleep and wake schedule. Going to bed and waking up around the same time every day helps establish a predictable rhythm for your body. That doesn’t mean you have to be in bed at exactly 10:00 p.m. every single night, but having a general routine can be helpful. As tempting as it can be, try to avoid making your weekday and weekend schedules dramatically different whenever possible. Your body appreciates a little consistency.

2. Create a Bedtime Routine

You wouldn’t expect your car to go from 70 miles per hour to a complete stop instantly. Your mind can benefit from a gradual transition too. Instead of working, scrolling, answering messages, and watching stimulating tv right up until the moment you turn off the lights, give yourself some time to wind down. Try giving yourself an hour to just decompress and let go of everything that happened during the day. This is one of the best habits for better sleep. Turning down the lights and sound signals to your brain that it’s time to rest as your eyes and ears begin to adjust. Your routine might include gentle stretching, a hot shower or epsom salt bath, reading, journaling, calming music turned down low, meditation or prayer, or sipping a calming cup of herbal tea. The goal isn’t to create the most elaborate bedtime routine on social media. It’s to teach your body that it’s time to relax. So, turn off the lights and light your favorite candle because this is your time. 

3. Put the Electronics Down

Let’s talk about the obvious one. Your phone. Your tablet. Your laptop. It’s incredibly easy to tell yourself you’re just going to check one more thing before bed and then somehow find yourself watching videos at midnight. Beyond the light emitted by electronic devices, the content you’re watching can also keep your brain engaged when you’re trying to wind down. News, social media, work emails, and emotionally stimulating conversations aren’t exactly lullabies. Consider giving yourself a screen-free period before bed. If completely disconnecting isn’t realistic, start small. Even 30 minutes without looking at a screen can create some valuable quiet time. And if your phone is your alarm clock, you don’t have to abandon it altogether. Try placing it across the room instead of directly beside your pillow. This may even help with your waking cycle because it removes the ability to just reach over and hit the snooze. 

4. Make Your Bedroom a Place for Sleep

Your sleep environment matters. Ideally, your bedroom should be comfortable, quiet, dark, and at a temperature that feels comfortable for you. Blackout curtains, an eye mask, earplugs, a fan, or white noise can all be helpful depending on your preferences and environment. And don’t underestimate the psychological association you can make with your bedroom. If you regularly work from bed, watch stressful news from bed, scroll for hours from bed, and answer emails from bed, your brain may associate that space with being awake and mentally active. Whenever possible, let your bed be a place primarily associated with sleep and rest.

5. Be Mindful of Caffeine

That afternoon cup of coffee may feel harmless, but caffeine can remain in your system for hours. People vary considerably in how sensitive they are to caffeine and how quickly they metabolize it. So, there’s no universal “cutoff time” that works for everyone. If you’re having trouble sleeping, consider experimenting with reducing or eliminating caffeine later in the day and see whether you notice a difference, but caffeine doesn’t just mean coffee. Energy drinks, soda, chocolate, certain supplements, and tea can also contain caffeine. So, check your specific tea to see if it’s caffeinated or not. 

6. Don’t Go to Bed Stuffed or Starving

What and when you eat can also affect how comfortable you feel at bedtime. A very large or heavy meal immediately before bed may leave you feeling uncomfortable when you lie down, while going to bed hungry can also make it difficult to settle down. Aim for balanced meals throughout the day and if you need an evening snack after dinner, choose something that feels satisfying without weighing you down. As with most things in wellness, your individual needs matter. 

7. Move Your Body During the Day

Regular physical activity can support overall health and healthy sleep habits. You don’t need to become a marathon runner to benefit. Walking, strength training, pilates, dancing, cycling, swimming, or simply being more active throughout the day can all contribute to you being all tuckered out by bedtime. If vigorous exercise close to bedtime seems to make you feel more alert rather than relaxed, experiment with moving your workouts to earlier in the day. And if evening exercise feels wonderful and doesn’t interfere with your sleep, there’s no reason to automatically give it up. Your body gets a vote too.

8. Get Some Sunlight in the Morning

Exposure to natural light during the day can help support your body’s circadian rhythm, the internal system that helps regulate sleep and wakefulness. Try going outside in the morning or during the first part of your day if possible. Even a short walk outdoors or enjoying your first sips of coffee on the balcony or patio can give you the added benefit of that natural light signaling to your brain that it’s time to get active. Your body’s clock likes to know when it’s daytime. Try this to help it help you. 

9. De-stress Before Bed

The connection between sleep and stress is not uncommon. Sometimes the problem isn’t that you aren’t tired. It’s that your mind isn’t ready to stop. If you tend to climb into bed and immediately start thinking about everything you need to do tomorrow, try writing down your thoughts, tasks, or reminders in a planner before bedtime. You don’t have to tackle them right then. Simply getting them onto paper can help create a little mental distance so that you don’t have to worry about forgetting something the next day. You can wake up and go right to your list of things to do. This is also where practices like meditation, prayer, deep breathing, gentle stretching, or journaling can become useful parts of a healthy bedtime routine. You don’t have to empty your mind. You just have to give it permission to slow down.

10. What About Supplements and Herbal Sleep Aids?

There are countless supplements and herbal products marketed for sleep including magnesium, melatonin, valerian, chamomile, and other natural ingredients. Some may be appropriate in certain situations, but natural doesn’t automatically mean appropriate for everyone and more isn’t necessarily better. Supplements should complement a healthy foundation rather than replace basic sleep habits. Before reaching for a sleep supplement, take a look at the fundamentals first: your schedule, sleep environment, stress levels, caffeine intake, bedtime routine, and daytime activity. If you’re consistently struggling with sleep, individualized guidance may also help determine whether there are nutritional, lifestyle, or other factors worth addressing.

Your Bedtime Routine Doesn’t Have to Be Perfect

Perhaps one of the most important sleep hygiene habits is not turning sleep into another thing you have to do perfectly. You don’t need the perfect mattress, perfect supplements, perfect meditation routine, and a Pinterest worthy bedroom to get started. Choose a few of these healthy sleep habits that feel realistic for you. Maybe tonight you put your phone away 30 minutes earlier and then use that time to brush your teeth or moisturize your skin. Tomorrow you step outside to enjoy your morning tea. Next week you start going to bed around the same time every night. Small changes can become habits and habits become routine, making it much easier to maintain. So, be kind to yourself and enjoy creating a sleep routine that doesn’t just serve you, but is actually enjoyable. You may even enjoy it so much that you find yourself pushing your hour routine to two hours. Allow yourself and enjoy! Take a breath. Let the day be done. Tomorrow will still be there in the morning.

 

Sources & Further Reading

A Gentle Reminder

The information in this article is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition or disease. Persistent or significant sleep difficulties should be discussed with your primary care provider