10 shocking bedtime habits that could finally fix your sleep struggles

Why Sleep Hygiene Matters (Seriously, It’s Not a Buzzword)

It’s hardly a secret anymore: good sleep hygiene is absolutely indispensable. Experts agree that adults need 7 to 8 hours of sleep every night. Consistently getting less than that? You’re not just flirting with bags under your eyes, but also putting both your physical and mental health at risk. Insomnia and poor sleep quality aren’t inevitable, though—there are solutions, from sleep accessories and helpful apps, to routines that keep your inner clock ticking along nicely.

10 Shocking Bedtime Habits to Finally Fix Your Sleep

• Stick to a Bedtime Ritual
  Establishing a routine before you hit the sack is a fantastic way to tell your body—and your brain—that it’s time to power down. After all, since the first COVID lockdown, nearly 45% of people in France have reported some kind of sleep trouble (according to Inserm), compared to only 10% beforehand. If you want to fall asleep fast and stay asleep, building these bedtime cues matters more than ever.
• Go to Bed Early
  It might sound simple, but turning in early is extremely beneficial. The deepest (and most restorative) sleep kicks in before midnight, so don’t hesitate to slide under your covers by 10 p.m. just as Dr. Nerina Ramlakhan recommends in the UK edition of Stylist.
• Keep a Regular Schedule
  Consistency is key for quality sleep. It sets your internal clock and makes it easier to nod off.
  

  “The key to good sleep is going to bed fairly early and waking up at the same time every day—between 6:30 and 7:00 a.m. works well for most,”

  explains Dr. Nerina Ramlakhan. If your daily routines vary, set your alarm for the same time regardless. Use the extra time in the morning to head out for a walk, get some exercise, or even binge-watch an episode or two. On weekends, treat yourself to a sleep-in, but don’t get carried away (your body clock thanks you).

• Create a Relaxing Bedroom Ambience
  Wind down with a soothing ritual: light a candle, spritz your pillow with a calming mist, or indulge in aromatherapy. Scents like lavender, vanilla, and chamomile are known for their calming properties. Don’t forget to set your bedroom thermostat to around 64°F (18°C)—your brain naturally lowers your body temperature when it’s time to sleep, and a slightly cooler room helps kickstart this process for a cozy (and uninterrupted) night’s rest.
• Use Sleep Apps and Relaxing Sounds
  Your secret weapon? Sleep apps! Options span everything from sleep tracking and guided meditations to breathing exercises. There are even apps or streaming platforms with soothing rain or nature sounds. Find what works for you and let technology give your nights a helping hand.
• Eat Light at Night
  When it comes to dinner, less is more. Why? Digestion demands a lot of effort and energy, which can upset your ability to drift off. Steer clear of heavy, fatty or sugary foods. Load up on lean protein and raw veggies. And try to finish eating at least three hours before heading to bed—this gives your body enough time to digest, helping you avoid heartburn and that mysterious nighttime indigestion.
• Get Early Morning Sunlight
  We’ve mentioned it before, but those sunrise strolls really work wonders. As soon as your eyes are exposed to daylight, your body releases cortisol—the hormone that helps you feel alert. This process also sets up your system to produce sleep-inducing melatonin later on. Translation? A good night’s sleep starts with how you greet the morning!
• Sip Calming Herbal Tea
  Before slipping under the covers, settle in with a caffeine-free herbal tea to help melt away daily stress. Many favorite blends feature chamomile, lavender, lemon balm, or verbena—all famous for their sleep-promoting powers. Sensitive to herbal flavours or looking for something trendy? Try a CBD infusion (if that’s your thing).
• Unplug from Screens
  One hour before bed, turn off your smartphone, Netflix, tablet—every device with a screen. Blue light emitted by these gadgets interferes with your body’s production of melatonin, the hormone that regulates your sleep cycle. Want to avoid insomnia and those 3 a.m. awakenings? Trade streaming for a good old-fashioned book (no judgment for reading with a flashlight under the covers).
• Bathe or Shower—But at the Right Time
  Taking a hot bath or shower in the evening can help you drift off quicker. The warm water raises your body temperature, enhancing the natural cool-down that comes just before sleep. End result: better quality shut-eye and an express ticket to dreamland. Just be sure to finish bathing at least 90 minutes before bed, or you might find yourself wide awake instead.
• Try Breathing Exercises
  Want to totally clear your mind and flush out daily stress? Breathing techniques aimed at deep relaxation can speed up the time it takes to fall asleep and improve sleep quality. Lying comfortably with your eyes closed, focus on your breath—nice, slow inhales and exhales. New to this? Let a mobile app or YouTube video guide you until you get the hang of it. Make it a nightly ritual and you’ll notice the difference.

The Takeaway

Prioritizing sleep hygiene is more than just wellness jargon. Simple tweaks—regular bedtime, calming rituals, cutting back on screens—can be genuinely life-changing. The best part? Anyone can adopt these habits, starting tonight. So go ahead, claim your spot in “sleep champion” history. Sweet dreams await!