A Guide to Sleep Hygiene: How I Get a Restful Night’s Sleep
By Tracy Roe
We’ve all been there—lying in bed, staring at the ceiling, unable to switch off after a long day. I’ve really struggled with getting a decent night’s sleep for a long time, and finding myself in perimenopause with soaring anxiety and night sweats just made it worse - I needed sleep!
We’ve all heard how we need better ‘sleep hygiene’ to help us get the deep, restorative sleep we need. I’ve tried many things over the past couple of years to find what works for me, and although I still have bad nights, they are much less prevalent these days. If you’re struggling with sleep, my tips below might be worth trying.
1. Build a Nighttime Routine
Having a good routine is key to good sleep as it signals to your body that it’s time to sleep. I spent hours messing about on my phone even though I knew it was disruptive, but I’ve (more or less) stopped that now. Instead, I wind down by:
- Having a sleepy drink to promote relaxation. I love the Bedtime Tea from Yorkshire Tea, which is decaffeinated and contains nutmeg, but you could try warm milk with honey, chamomile tea, or another calming herbal blend.
- Taking a sleep supporting magnesium supplement. This has made a huge difference to my ability to fall asleep.
- Writing things down. Anything that’s stuck in my head or that’s been worrying me gets written down so I can ‘park it’ for tomorrow.
- Reading a book. I tend to re-read old favourites at bed time because new books just get me too engrossed!
- Listening to soft music or a sleep story (more about this below…)
2. Reduce Stimulation Before Bed
Our brains need time to shift from ‘go’ mode to ‘rest’ mode and I wasn’t allowing that to happen. Now, at least an hour before bed, I stop using my phone (blue light disrupts melatonin production) and I’ve set it up to be ‘sleep friendly’ by doing the following:
- Set the screen to turn to grayscale to reduce visual stimulation.I have done this in the phone settings and it happens automatically at the same time every night.
- Turn off notifications overnight to prevent interruptions.
- Use app blockers/timers to stop me from mindlessly scrolling before sleep.
- Avoid phone and computer screens an hour before bed.
3. Create a Comfortable Sleep Environment
Your bedroom should be a sleep sanctuary. Here’s how I have created mine:
- Bedding: I use 100% cotton sheets, I have a wool duvet and use blankets for temperature control. The natural fibres are more breathable and have helped to make a big difference to my night flushes.
- Temperature: The ideal room temperature for sleep is around 16-18°C, but I keep mine on the cooler side (night flushes again!)
- Blackout curtains: There’s a street lamp outside my house that easily fools me into thinking 3am is actually 8am, so my blackout curtains are essential!
- Soft lighting: the lights in my bedroom have warm toned bulbs, providing dim and cosy lighting in the evening.
- Gentle scents: spraying my pillows before I brush my teeth allows sleepy scents to surround me. I prefer lavender, but any scent you find relaxing or comforting will help. Sandalwood is good for reducing anxiety, so a scent which includes this could be worth a try.
4. Turn on a Sleep App
Sleep apps can provide soft sounds or music, guided relaxation, meditation, and sleep stories to help you unwind.
The one that I use the most is Nothing Much Happens, an app that tells calm, slow-paced bedtime stories designed to gently lull you into sleep. The stories are crafted to be engaging yet uneventful, helping your brain transition from alertness to restfulness. I’ve been using this app for a couple of years and I’m now at the stage where I don’t hear anything after the first 5 minutes or so because I am fast asleep! It’s also great for those times when you wake up with a racing brain as the story gives you something else to focus on.
Final Thoughts
Getting good sleep isn’t just about going to bed at the right time—it’s about creating a healthy routine and environment that sets you up for success. By making a few simple changes, I have improved my sleep quality and wake up feeling more refreshed.
Give these tips a try, and let us know—what’s your favorite way to wind down before bed?
