Countless people struggle with insomnia, and it can quietly spill into everything from mood to focus the next day. The UK’s NHS notes that good sleep supports a better mindset, lower stress, and relief from anxiety, even though sleep needs vary from person to person. For most adults, that often means aiming for roughly seven to nine hours, while children and babies usually need more. If you feel tired all day, it can be a sign your sleep is not doing its job.
With so many quick fixes floating around online, it helps to stick with advice that focuses on routines rather than tricks. Lisa Artis, deputy CEO of The Sleep Charity, shared a set of simple evening habits that can make it easier to drift off and wake up feeling more refreshed. The theme is consistency, especially during busy periods like Christmas when late nights and changed schedules are common. Even small adjustments can help your body remember when it is time to switch off.
One of the most useful changes is keeping a steady rhythm as often as you can. Going to bed and waking up at similar times on most days helps support your internal body clock, even if you allow some flexibility for celebrations. If you do have a late night, balancing it by getting up around your usual time can protect your sleep pattern. You can then aim for an earlier night when the opportunity appears.
Another helpful habit is building a short wind-down window before bed. Artis suggests setting aside around 20 minutes to transition out of the day, while also cutting back on screens and bright light. Phones and televisions can keep your mind engaged when you need the opposite, so stepping away from them earlier in the evening may help. Think of it as creating a calmer landing zone before you try to sleep.
Comfort matters too, and warmth can act like a gentle signal that it is time to rest. Soft lighting, quiet music, and cosy layers can turn an ordinary evening into a soothing ritual. A warm shower or bath can also help you feel more relaxed as you move toward bedtime. At the same time, the bedroom itself should not be too warm, with an often recommended range around 16 to 18 degrees, while keeping hands and feet comfortably warm under socks or blankets.
Food and drink choices can make nights harder than they need to be. Heavy or sugary meals close to bedtime may lead to discomfort and restlessness, while alcohol can make you sleepy at first but disrupt sleep quality later. If you are hungry, a lighter snack is usually easier to handle than a big late meal, and water alongside alcohol can help you feel better overnight. Once you find a routine that works, sticking with it is key, and it is also worth delegating tasks when the season feels overwhelming so rest does not become an afterthought.
What small change helps you fall asleep fastest when your schedule gets hectic? Share your go-to bedtime habit in the comments.
