We’ve all been there; you’re sat on the sofa with a nice cup of tea, watching your favourite show … trying desperately to stay away.
Then you climb into bed, ready to drift off to sleep, and find yourself wide awake
It’s SO frustrating!
Now, while we can’t always control how the night unfolds, we can look at the everyday habits and surroundings that help us settle down a little better. And this is where sleep hygiene comes in.
At Arella, we believe self-care should feel manageable, so we’re sharing sleep hygiene tips as a good place to start making room for rest in your daily routine.
What Is Sleep Hygiene?
You’ve probably heard the phrase ‘sleep hygiene’ thrown around, but what does it actually mean?
It might sound like it has something to do with washing your bedding ... and while fresh sheets are lovely, there’s a little more to it than that!
Sleep hygiene describes the everyday habits and bedroom conditions that support good sleep. Think regular sleeping times, a comfortable bedroom and giving yourself a proper chance to switch off before bed.
It also stretches beyond your evening routine; what you do during the day can help set you up for the night ahead, too.
So, where do you start?
Our Sleep Hygiene Tips
We’ve broken it down into some easy tips to get you started.
1. Try to Wake Up at the Same Time Each Day
We know, we know, a weekend lie-in can feel like the best part of the week, especially if you’ve had a few restless nights, but keeping your wake-up time fairly consistent can help give your sleep routine some structure.
That includes getting up at your usual time after a poor night’s sleep, tempting as the snooze button might be.
Choose a time that fits your everyday commitments and leaves enough time for sleep. If your weekday alarm goes off at seven, aim to keep your weekend mornings reasonably close to that, too.
You can still enjoy a slower start, and breakfast in your dressing gown absolutely counts.
2. Get Outside for Some Morning Daylight
Before you’ve even thought about tonight’s sleep, there’s something you can do to help: step outside.
Daylight helps regulate your sleep and wake cycle, and getting outdoors earlier in the day can support that natural rhythm.
This doesn’t have to mean heading out for a long walk before breakfast, unless you enjoy it. You could enjoy your morning cuppa in the garden, take a short walk to the local shop or get outside with the dog.
Think about where a little fresh air could fit into your morning.
3. Give Yourself Permission to Finish for the Day
There’s always one more thing, isn’t there?
One more email to answer, a load of washing to put away or something you’ve just remembered you need for tomorrow.
Try to give your day a clear end so you have some breathing space before bed.
A little quiet time can help you unwind, whether you enjoy reading, listening to music or writing down the thoughts that keep going round in your head.
You don’t need an elaborate evening ritual worthy of a TikTok trend; you can just choose a couple of things you enjoy and can comfortably make time for most nights.
For more ideas, see our tips for better sleep.
4. Give Your Phone a Bedtime, Too
You pick up your phone to check one message, and suddenly you’re watching someone reorganise their kitchen cupboards.
Half an hour later, you’re still there. Sound familiar?
There’s no judgement; we’re all guilty!
Putting your phone away before bed helps protect the time you’ve set aside to wind down.
Try choosing a time to stop scrolling, switching on “do not disturb”, or charging your phone somewhere you can’t reach from your pillow.
If you keep it beside you because it’s your alarm, a separate alarm clock might be a handy swap.
Those kitchen cupboards will still be there tomorrow…
5. Make Your Bedroom a Little Darker
Have you ever switched off your bedside lamp and realised your room isn’t actually that dark?
There’s the streetlight outside, the light coming in from the landing and, in summer, the sunrise arriving far earlier than you’d like.
Curtains, blackout blinds or a sleep eye mask can help create a darker environment for rest.
Our Arella Sleep Eye Mask is made from soft, breathable bamboo and designed to block out light. It has an adjustable fit so you can get comfortable, and its lightweight design makes it easy to pop into your overnight bag, too.
Keep it on your bedside table, ready for the moment you can finally turn out the lights and settle in.
6. Get Comfortable With Your Bedroom Temperature
Duvet on. Duvet off. One leg out. It’s the bedtime hokey cokey.
If this sounds like your usual evening, it might be time to take a look at your bedroom temperature.
A comfortably cool, quiet room can help support sleep. You could try lighter bedding, adjust the heating before bedtime, or open a window if it’s quiet enough.
Have a think about noise, too. If passing traffic or an early-rising household keeps waking you, earplugs might be worth trying.
Focus on what disturbs you most and make small changes to create a more comfortable bedroom environment.
7. Keep an Eye on That Afternoon Cuppa
We love a tea break, but it’s worth noticing when you’re having your last caffeinated drink of the day.
Caffeine can interfere with sleep, and the NHS recommends avoiding tea, coffee and alcohol for at least six hours before bed.
So, if you usually turn in at 10 pm, 4 pm is a sensible cut-off for your last caffeinated cuppa.
You can still enjoy the ritual of putting the kettle on, but try a caffeine-free option for your later drinks.
And while a glass of wine might make you feel sleepy at first, it can disrupt your sleep later in the night. If it’s become part of your evening routine, notice whether you sleep differently on the nights you skip it.
8. Keep Naps Short and Earlier in the Day
Sometimes the sofa is just a little too comfortable, especially after a broken night, but a long afternoon snooze can make it harder to feel ready for sleep when bedtime comes around.
If you do nap, aim to keep it early in the afternoon and around 20 minutes or less.
If you’re already struggling to fall asleep at night, cutting back on naps or avoiding them may help.
Pay attention to what happens later that evening; if an afternoon nap regularly leaves you wide awake at bedtime, that’s a useful pattern to spot.
9. Let Your Bed Be Somewhere You Sleep
It’s easy for your bed to become a place where you answer emails, watch television, scroll through your phone and plan tomorrow’s shopping.
Keeping it mainly for sleep and intimacy helps strengthen the connection between getting into bed and settling down to rest.
If your bedroom doubles as your workspace, try putting your laptop and work things away at the end of the day. Even if they can’t leave the room, they can leave the bed.
And if you’re lying awake getting increasingly fed up, take a short break.
Get up, keep the lights low and do something quiet until you feel sleepy enough to return.
What About Sleep Hygiene During Menopause?
If you’ve reached perimenopause or menopause and suddenly feel as though your sleep has a mind of its own, you’re certainly not alone.
Hormonal changes, hot flushes, and night sweats can interrupt sleep, while mood changes can make switching off harder.
The habits we’ve covered can still help, particularly keeping your bedroom cool and your routine consistent, but disrupted sleep doesn’t mean you’re doing anything wrong, and you may need support for the symptoms keeping you awake. If they’re affecting your daily life, speak to your GP.
We take a closer look at what’s happening, and what may help, in our guide to menopause and sleep.
Start With One Small Change
You don’t need to work through all nine tips tonight!
Start with something that feels easy to fit into your day; perhaps that’s taking your morning tea outside, putting your phone away a little earlier or keeping your eye mask beside your pillow.
Give yourself time to find what works, without judging your progress on one restless night.
If sleep problems continue despite changing your habits, or tiredness is making everyday life difficult, your GP can help you explore what’s going on.
And if you’re curious about where supplements fit into the conversation, our guide to collagen for sleep support explores the research and its limitations.
At Arella, we believe taking care of yourself includes making room for rest. The washing, emails and to-do lists can wait a little while. You deserve time to switch off, too.
