Temperature and light directly affect your body’s sleep rhythms. A cool, dark space with no screens helps signal that it’s time to wind down.

Try this:
Dim the lights early, remove phones or laptops from the bedroom, and treat the space as a place for rest, sex and sleep only.

A calming routine helps shift your body into a slower state. This could be dimming the lights, sipping tea, doing some deep breathing, or listening to quiet music.

Ideas to try:

• Meditation or breathing exercises
• Gentle stretching
• Turning off overhead lights and switching to lamps
• Reading a non-stimulating book

Soothing herbal teas or warm drinks can help relax your nervous system and support blood sugar stability overnight.

Safe evening options include:

• Peppermint or lemon balm tea
• Warm milk with a dash of honey
• A small protein-rich snack like almonds and yoghurt

Use pillows to take pressure off your hips and back. This can reduce tossing and make side-sleeping feel more supportive.

Try this:
Place one pillow behind your back, one in front of your belly, and one between your knees for better hip alignment.

If your mind won’t slow down, a body scan can help shift your focus. It invites calm by moving your awareness slowly through each part of your body.

How to do it:
Start at your toes and work your way up to your head. Spend a few seconds focusing on each part, and allow tension to soften as you go.

Repetition builds rhythm. Doing the same few steps every night (in roughly the same order) helps your body associate those actions with rest.

Tip: Even a short evening routine done consistently can improve sleep onset over time.