8 Step Guide To A Consistent Good Night’s Sleep

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8 Step Guide To A Consistent Good Night’s Sleep

Are you having trouble getting a good night’s sleep? If so, you’re not alone. Millions of people around the world struggle with poor sleep on a regular basis, often due to factors like stress, anxiety, or other health conditions. In Australia, four in every ten do not get enough sleep on a regular basis. 

If you want to improve your sleep and get better rest at night, it’s important to have a careful bedtime routine that promotes relaxation and helps you unwind before going to bed. Here are 8 quick tips for creating the perfect bedtime routine for better sleep:

1. Start by reducing your intake of caffeinated beverages in the afternoon and evening 

Caffeine can disrupt your sleep patterns and make it hard for you to fall asleep at night. 

The stimulant is typically most potent within the first two hours. The effects of caffeine can last anywhere from four to six hours, although this varies from person to person.

Try to cut off your caffeine intake several hours before you go to bed so that it doesn’t keep you up.

2. Try to avoid excessive screen time in the evening 

Photo by Victoria Heath on Unsplash

The blue light from screens, like phones and televisions, can also disrupt your body’s natural sleep cycle and make it harder for you to fall asleep at night. 

Instead, try reading a book or taking a relaxing bath before bed. “You’ll be surprised, ” says Hampton style decor designer “how much better you sleep when you disconnect from screens an hour or two before hitting the pillow”. 

  1. Create a calming nighttime ritual that lets your mind and body know that it’s time for sleep. Some people enjoy taking a hot bath with Epsom salts or sipping on some warm herbal tea while reading a book or listening to soothing music. Whatever works best for you, make sure it’s something that relaxes you and gets you ready for bed.

4. Make sure your bedroom is dark, quiet, and cool 

These are all ideal conditions for sleep. If possible, try to create a dark and quiet environment in your bedroom so that you can fall asleep more easily at night.

This once again means to keep your electronics out of the room or turn them off completely before bedtime. “Even when there is a lot of urge to check because of work or leisure”, says an employee working at Crown Solid Plaster, “it is incredibly important to resist”.

The reason is that if you keep them in the room with you at bedtime, they’ll likely be emitting enough light to disrupt your ability to fall asleep quickly.

5. Practice some relaxation techniques before bedtime 

There are many different relaxation techniques that can help you fall asleep more easily, such as deep breathing exercises or progressive muscle relaxation. Try out a few different techniques and see what works best for you.

6. Go to bed and wake up at the same time each day, even on weekends 

This will help to regulate your body’s natural sleep cycle and make it easier for you to fall asleep at night.

Photo by Miriam Alonso

7. Get up and move around during the day 

Exercise is a great way to improve your sleep at night. Getting regular exercise during the day can help to regulate your body’s natural sleep-wake cycle and make it easier for you to fall asleep at night.

8. Try not to stress about sleeping 

Worrying about not being able to sleep can actually make it harder for you to fall asleep. In Australia, 51% of adults stay up longer than their bedtime all due to worry.

If you find yourself worrying about your sleep, “try to shift your focus and practice relaxation techniques instead”, suggests an employee from the NLP Institute.


With a careful bedtime routine like this one, you’ll be better equipped to get the rest you need at night. With regular sleep, you’ll wake up feeling refreshed and ready to take on whatever challenges each new day has in store for you.

Featured Photo by Andrea Piacquadio on Pexels
Sarah Miller

Sarah writes about her personal journey, learning, life optimisation and her passions. For more thoughts and ideas, you can connect with Sarah on Twitter

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