According to sleep scientists, the perfect night-time routine for better sleep starts much earlier in the day than you might expect.
According to Mental Health UK, around one in five people in the UK struggle with sleep problems. This isn’t necessarily surprising as we live in a world that glorifies productivity and often forgets that sleep is the foundation that makes productivity possible.
Neglecting this part of one’s life can lead to poor focus, low energy, weakened immune system and increased stress. Luckily, there’s a growing body of research helping us to piece together what it takes to achieve a truly restorative night’s sleep.
Why night routine matters
Your body runs on a 24 hour internal clock, known as the circadian rhythm. This biological system tells your body when to sleep, when to wake up and it also affects your hormones, digestion and body temperature. Your brain sets this circadian rhythm naturally but there are a lot of outside factors such as light, food intake, physical activity and more that affect the brain’s production of melatonin, which is a hormone that helps you sleep.
Having a consistent and reliable night routine strengthens your circadian rhythm, helping your body anticipate sleep, instead of resisting it.
The ideal night routine for better sleep
According to one of the UK’s top sleep experts, professor Jason Ellis of Northumbria University, the perfect night routine for better sleep starts with small steps everyone can take from the moment we wake up.
In the morning
Keeping consistent and regular hours helps the body know when to go to sleep and when to wake up. So, when possible, wake up and go to sleep at the same time each day. After some time, your body will get used to it and you will start to feel sleepy around the same time every night. In addition to that, try and catch as much morning light as possible – this will help improve your overall mood and alertness.
During the day
Regular physical activity during the day can improve both how long you sleep and how restorative that sleep feels. However, exercising too close to bedtime may make it harder to wind down, so it’s best to finish workouts at least two hours before going to bed.
Avoiding caffeine eight hours before bedtime will also help prevent difficulty sleeping.
In the evening
In the evening, avoid going to bed overly full, hungry, or thirsty. Heavy meals and excess fluids can disrupt sleep, while hunger or dehydration may also wake you during the night, so it’s best to aim for a healthy balance.
If possible, limit screen use in the evening and keep devices out of the bedroom, as blue light and stimulating content can delay sleep.
Finally, avoid alcohol to help you fall asleep, as while it may make you drowsy at first, it disrupts sleep later in the night and reduces overall sleep quality.
At night
When it comes to climbing under the covers, start by avoiding nicotine and caffeine in the evening. As a stimulant, it can delay sleep and make it harder to drift off again if you wake during the night.
Next, make sure your bedroom environment encourages rest. A space that is cool, dark, and quiet helps minimise disturbances, while a comfortable, supportive mattress can further enhance overall sleep quality.
Finally, keep clocks out of direct view. Watching the time during the night can heighten anxiety and make it more difficult to relax and fall back asleep.
Why this night routine for better sleep works
According to the NHS, having a consistent night routine works because it teaches your body and brain to anticipate sleep. When you wind down at the same time each evening and follow the same set of calming habits, your circadian rhythm becomes more predictable. Over time, your body learns when it’s time to rest, resulting not only in better sleep quality, but improved overall quality of life too.