How to Get a Great Night’s Sleep
How to Get a Great Night’s Sleep
Sleep Hygiene tips During Better Sleep Month
May is Better Sleep Month, a perfect opportunity to re-focus on improving your sleep quality and creating a healthy nighttime routine.
I’ll be honest—there was a time when I was folding laundry at 2 a.m., catching up on chores after the kids were in bed. If you’ve ever struggled with falling asleep or staying asleep, you’re not alone. The good news? With some simple sleep tips and a few lifestyle changes, you can enjoy more restful sleep and wake up feeling refreshed.
Why Better Sleep Should Be a Priority
Getting a good night’s sleep isn’t just about avoiding morning grogginess. Sleep affects nearly every aspect of your health. In fact, improving your sleep can:
- Prevent heart disease, stroke, and high blood pressure
- Support weight loss by curbing sugar cravings
- Reduce stress and anxiety
- Boost your immune system
- Improve mental clarity and mood
When you’re sleep-deprived, your body craves carbs and caffeine, leading to poor food choices and low energy levels. Over time, chronic sleep deprivation can increase your risk of serious health conditions.
The Long-Term Effects of Poor Sleep
When you miss out on quality sleep for weeks or months, it can lead to:
- Impaired brain function and memory
- Poor emotional regulation and resilience
- Higher risk of depression and burnout
- Weakened heart and metabolic health
Sleep is the time your body repairs, detoxifies, and resets. Prioritizing sleep is one of the best things you can do for your long-term health and wellness.
Top Tips for Better Sleep Hygiene
Here are some science-backed ways to improve your sleep hygiene and get better sleep naturally.
1. Establish a Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your circadian rhythm. This internal clock signals to your body when it’s time to sleep and when to wake.
Avoid using your bed for anything other than sleep—no scrolling through social media or checking emails. Let your brain associate your bed with rest and nothing else.
Sleep CBT therapy
Simply put usually advises you do nothing else in bed other than sleep. And, that if you are aware you are awake and not sleeping, you should get up and come downstairs and do something else before returning to the bedroom to sleep again when you feel super tired. The low level activity can even be ironing or reading a book or some other easy repeat activity that doesn’t over stimulate the brain. I found I could iron in slight darkness and things like sheets and pillowcases are just easy monotonous tasks.
After 7 days of doing this properly the body re-learns that sleep is what happens in bed. It might only need a week of hard work but we shouldn’t underestimate how hard it is to do all the getting up and down required so maybe leave it for a week you have holiday leave. Believe me – it does work and Cognitive behaviour therapists have proven results for people time after time! So if you need a helping hand to get back to good sleep give this a go.
How to Create the Ideal Sleep Environment
2. Keep Your Bedding Clean
Fresh, clean bedding can help you fall asleep faster. Wash your sheets weekly (especially in the summer) and opt for soft, breathable fabrics. A clean, cozy bed makes your sleep environment feel like a sanctuary. Don’t skip on ironing bedding – crisp sheets make all the difference, plus if you have washed at cool temperatures it ensures a hygienic finish.
3. Create a Relaxing Night time Routine
A warm bath or shower before bed can help lower your body temperature and signal it’s time to wind down. Use calming scents like lavender, chamomile, or sandalwood—known for their sleep-inducing properties.
After bathing, apply lotion to your skin—especially the soles of your feet. Look for magnesium-infused products, which may help support relaxation and sleep.
4. Use Sleep-Friendly Scents
Aromatherapy can play a powerful role in preparing your body for rest. Try Distinctive Relaxing Essential oils fragranced detergent, for example, a botanical fragrance endorsed by the British Sleep Council that contains over five calming essential oils. Use the washing powder on its own or boost fragrance in your room with the fabric and room spray too which you can use to spritz the pillows on an evening. Try topping your spray up with cool boiled water to make it a little softer scented if you want to use it as a pillow spray.
5. Control the Room Temperature
Your core body temperature needs to drop slightly to help you fall asleep. Keep your bedroom cool—around 16–19°C (60–67°F) is ideal. Open a window for fresh air, and avoid overheating with heavy duvets or heaters running too late.
6. Set the Right Ambience
Sleep environment matters. Eliminate blue light by turning off screens an hour before bed. Use blackout curtains, minimize external noise, and remove distractions. If you’re sensitive to external sounds, or live in a busy city and can’t loose the noise thats all around you try using white noise machines, soothing sleep music, or sleep stories to help you drift off. A lot of people love the sound of a fan.
Or if you are disturbed in the middle of the night by noise. I have trouble hearing things outside the bedroom which then disturbs or wakes me. As a mum I think this stems from years of being super alert to the children so sometimes access to white noise healing music sounds is the perfect remedy to block other sounds out.
7. Limit Caffeine intake
What we put in our body matters. When we are super tired we reach for more caffeine and more sugar and carbs and thus what’s in our bodies are all the wrong ingredients for good quality sleep. Experts say lighter meals before bedtime and avoiding the wrong sorts of drinks can make a big difference.
What Helps You Sleep Better?
Everyone’s journey to better sleep is different. Do you have a bedtime routine, a favorite sleep aid, or a natural remedy that works wonders for you?
Share your best sleep tips in the comments—I’d love to hear what’s working for others.
Final Thoughts: Sleep Is Self-Care
Better sleep improves everything—from your mental health to your immune function and energy levels. By improving your bedtime routine, optimizing your sleep environment, and understanding what your body needs to rest well, you can transform the way you feel every day.
Here’s to deeper sleep, brighter mornings, and a healthier you.
Happy Better Sleep Month! 🌙🛌💤
sleep hygiene tips
how to get better sleep