A good night's sleep can make a huge difference to how you feel the next day. But between work, busy schedules and endless scrolling, getting enough rest isn't always easy.
The good news? A few small changes to your daily routine can help you sleep better. Here are seven worth trying.
1. Stick to a regular bedtime
Your body loves routine. Going to bed and waking up at roughly the same time each day helps regulate your internal body clock, making it easier to fall asleep naturally.
Try to keep your schedule consistent, even at weekends. A Sunday lie-in might feel great, but it can make Monday morning a struggle.
2. Put your phone away before bed
We've all been guilty of scrolling through Instagram when we should be sleeping.
The combination of bright screens and stimulating content can keep your brain alert long after you've switched off the lights.
Try putting your phone down 30–60 minutes before bed. Read a book, listen to music or simply give yourself some time away from screens.
3. Consider magnesium as part of your evening routine
Magnesium is an essential mineral involved in normal muscle and nervous system function. It's found naturally in foods like nuts, seeds, leafy greens and dark chocolate.
Magnesium supplements have also become popular in evening routines, although research into their direct effects on sleep is still developing.
Our Magnesium Sleep Formula combines magnesium with ingredients including L-theanine, tart cherry and passion flower. It's an easy way to make a warm evening drink part of your bedtime routine, without melatonin.
4. Cut back on afternoon caffeine
That 3pm coffee might be doing more harm than you think.
Caffeine can stay in your system for several hours, meaning your afternoon pick-me-up could still be keeping you awake at bedtime.
Try switching to decaf or herbal tea after lunch, particularly if you struggle to fall asleep.
5. Keep your bedroom cool and dark
Your bedroom environment can make a big difference to your sleep quality.
A cool, dark and quiet room is generally best. Try blackout curtains, switch off unnecessary lights and keep the temperature comfortable.
Even small changes, like swapping a heavy duvet for something lighter, can help.
6. Get outside in the morning
Better sleep starts long before bedtime.
Natural daylight helps regulate your body's internal clock, signalling when it's time to be awake and when it's time to sleep.
Try getting outside for a short walk in the morning. Even 15–20 minutes of fresh air and daylight is a good habit to build.
7. Give yourself time to switch off
Going straight from answering work emails to trying to fall asleep rarely works well.
Give yourself a little breathing room at the end of the day. Take a warm shower, read a few pages of a book or make yourself a hot chocolate.
The aim is to create a routine you enjoy and can stick to, rather than another thing on your to-do list.
Small changes, better nights
You don't need to overhaul your entire lifestyle to improve your sleep. Start with one or two of these tips and see what works for you.
And if you're looking for a simple evening ritual, take a look at Eight Hour Club — our magnesium-based hot chocolate made for slower evenings.