How to improve your sleep (basically overnight)

7 simple things I did that helped me sleep better!

Good sleep is one of the best things you can do for your health, yet so many of us struggle to get a good night’s rest in.

I’m the type of person who cannot function in the slightest when I haven’t had my zzz’s. It’s a serious problem (for me and those around me, lol) which means I can’t afford to skimp on sleep at any cost.

If you found yourself here then I’m sure you can relate to waking up in the morning and feeling as though you haven’t slept a wink, how difficult it is to drag yourself out of bed, or how the mere thought of your to-do list makes you want to take a nap.

For me, my lack of sleep took a serious toll on my health and happiness. It affected basically every area of my life.

However, since making a few simple changes I’ve noticed massive improvements in my mood and energy levels! I feel so much less fatigued and I have energy to get out of bed and be “me” again.

I’m finding more energy to workout, get work done, go riding, clean, and spend time with my loved ones. Setting good boundaries around my sleep routine and bedtime habits has definitely paid off for me!

Let’s get right to it! Below I’m going to share with you the 7 things I did that drastically helped me to improve my sleep:

1. Follow a sleep schedule

What do I mean by that exactly? Well, a sleep schedule involves going to bed and waking up at the same time every day. Yep, even on weekends! This has a positive effect on what’s known as our circadian rhythm, which plays a part in when we sleep and when we are awake.

It takes some discipline at first but I found that it wasn’t long before my body started to catch on. After a while, I didn’t even need my alarm to wake up anymore and I got used to waking up at 6am (hello morning workout).

Plus, waking up early every day means I’m nice and sleepy by the time bedtime rolls around (goodbye mindless Instagram scrolling until 3 in the morning). It’s a win-win!

I realise this might not be a realistic strategy for everyone as we all lead very different lives, but I encourage you to try it out.

Start by picking a bedtime that works for you and a time that you would like to wake up in the morning. For the next seven days, try your best to stick to this new routine and re-evaluate how you feel once the week is over. You can always tweak the times if they’re not working for you.

Establishing my sleep routine was one of the best things I could’ve done for myself, and my sleep!

2. Consider sleep cycles 

This is something very interesting and useful that I’ve learned and I’m so glad I stumbled upon this tip. It’s based on the fact that every night you sleep through a various number of cycles. Waking up in the middle of one of these cycles causes you to feel tired and foggy, but waking up in between cycles seems to avoid this.

Uh, is this magic?

I use a site called sleepopolis to plan my sleep around these cycles. You can insert the time you need to wake up in the morning and you will be given a list of recommended bedtimes, or you can choose your bedtime and set your alarm for one of the recommended wake-up times.

It provides a rough guide, but I seriously recommend trying it as I’ve found that it works for me. Prepare to wake up feeling refreshed and like you got a decent night’s sleep!

3. Set a digital curfew

This might be the most difficult point, but try turning off all electronics a few hours before bed and turn to a book or meditation instead.

Mindlessly scrolling on social media or binge-watching Netflix to wind down before bed is a habit many of us share, but I’m sure we can agree that it’s not helping us or our sleep hygiene. 

I’m convinced that setting a digital curfew a few hours before bed played a big part in improving my sleep. Besides, I find snuggling up with my cat and a good book a far better way to get ready for bed than seeing what others are doing online. 

4. Invest in a pair of anti-blue light glasses

If you can afford it, why not try a pair of these glasses? They supposedly help to filter out excess blue light so you can improve your sleep while still continuing to use your devices at night if need be (yay for nighttime productivity).

These were a lifesaver for me because I spend a lot of time in front of screens and I often end up working well into the evenings most days. I’m not sure if it’s just the placebo effect, but I’m convinced my sleep has improved since I started wearing mine.

5. Meditate 

Or listen to sleep music before falling asleep. Doing a short meditation or putting on some music specific for sleep just before bed has really helped me fall asleep quicker as well as get a better night’s sleep.

I use an app called Insight Timer which has a ton of free guided meditations and a wide range of sleep music to help relax you and get you to sleep. 

6. Create a comfortable sleeping space 

I’m convinced there’s nothing better than a comfortable sleeping space! For me, this means clean sheets and a cool, dark, and quiet room.  

Before bed, I make sure all my lights are turned off and that my fan is turned on. I turn my phone on airplane mode so that no one can bother me and I take full advantage of kitty snuggles!

I’m a very light sleeper so I find it difficult to stay asleep throughout the night but this tip has really helped me. You can always add an eye mask and earplugs for added effect.

7. Enjoy a relaxing evening routine

This one’s my favourite! Winding down for bed is something I now look forward to because of my enjoyable evening routine. It’s also so much easier to fall asleep when I’ve properly prepared myself for bed and I’m feeling nice and relaxed.

I love settling down with a warm cup of chamomile tea, my journal, and a book. I fill out my journal, read a chapter or two and enjoy my tea. 

To create an evening routine, start by making a list of things you could do to help you relax before bed and create a ritual around it. This could include things like having a warm drink (this is a caffeine-free zone so save the coffee for the morning!), reading a few pages of a good book, or listening to some soothing music. 

Improving your sleep will improve your life but make sure to give yourself time to adjust and try not to make any changes that are too drastic or different from your normal routine.

Keep in mind that it will take time to get used to new routines and you may have to deal with some trial and error to find out what works for you. 

So decide today to make sleep a top priority! Make a list of some things you could work on or implement over the next few weeks and stick to them.

Make sure to check in with yourself and track your progress so you have something to look back on. Enjoy the process; it might be challenging at times but it will definitely be rewarding! 

Let me know in the comments which tips and tricks you’ll be trying, and which ones worked for you. As always, I’d love to hear from you!