However, there are ways to encourage better sleep by adopting the right bedtime habits. In this article we’ll look at seven things you can try to help you have a better, deeper sleep and wake up feeling refreshed.

If you're keen to improve your nighttime rest, then you're in the right place.

Daytime activities and what you do before bed can optimize sleep health. Doing 30 minutes of aerobic, cardio or resistance training per day can help you fall asleep faster and sleep better.?

Exercise outdoors in the morning if possible, for exposure to bright light that regulates the body's internal clock. Try gentle yoga poses before bed, focusing on breathing to aid stress, anxiety, depression, and sleep. But don’t exercise within 90 mins of going to bed to give your body time to cool down and relax.

It's not just falling asleep that's important but remaining asleep throughout the night too. With so many tips for better sleep, it's hard to know where to start. Consider what you eat and drink throughout the day, any medications you take, and how you spend your evenings. These all contribute to your sleep quality.

• Eat healthy food to keep you full for longer periods, so you don't wake up hungry at night. Don’t overeat, eat slowly and mindfully to assist digestion.?

• Stay clear of spicy foods before bed, as well as treats with sugar. Caffeine is a no-no and alcohol may send you to sleep quickly but causes disruptive sleep patterns.?

• Avoid drinking too much generally before bed to keep bathroom visits in the night to a minimum.?
  

Herbal remedies can give you the boost needed to get your sleep back on track.

• You could try organic herbs or tea from somewhere like Pukka Herbs to help you destress and relax.

• Low levels of magnesium can be associated with sleep problems. You may find that magnesium in food or supplement form can improve your sleep routine.?

• The hormone melatonin plays a big role in your natural sleep-wake cycle. Melatonin supplements may help treat some sleep disorders.

• Where legal, CBD oil or gummies like those from Fusion CBD Products are sometimes effective for sleep and anxiety issues, but do your research before buying.?

But as always, consult your doctor before adding new supplements to your sleep routine.?

We live in a world dominated by electronics like phones, laptops, and televisions. Try these healthy sleep habits to decompress and unwind before bed:??

• Reduce any blue light exposure from your devices as it tricks the body into thinking it is daytime. There are lots of free blue light filters that reduce the blue light at nighttime.?

• Turn off any devices at least 30 minutes before bed, earlier if possible. Consider leaving devices in a different room from where you sleep and make your bedroom an electronics-free zone.?

• Swap your screens for a good book, calming music, podcasts, or soothing apps like Loóna. Whatever you choose, use a timer to turn the sound off so it doesn’t disturb you during the night.?

The more relaxed you feel, the faster you’re likely to fall asleep. In the run-up to bedtime try these ideas as part of your relaxing and restorative sleep routine:

• A warm bath or shower before bed can relax tense, tired muscles to help de-stress. You can try soaking in epsom salts. They're rich in magnesium, which can help calm your body. You can also add essential oils to your bath to help soothe your senses.

• Practicing meditation and mindfulness can reduce stress and help you get a good night's rest. Apps like Calm and Headspace have specialized sleep meditations to try.?

• Consider a sleep mask to block out unwanted light and earplugs for a proper feeling of hibernation. And be sure your sleepwear is warm and snug.

Good sleep hygiene starts with a relaxing environment. Tweaking bedroom temperature, lighting, and reducing noise can make your boudoir a haven. If you need inspiration, read our guide to making your bedroom perfect for sleep.

• Finding the perfect mattress, pillow and sheets are essential for a good night's rest. An unsupportive mattress can be a large factor in sleep loss. Whether you prefer a soft, medium, or firm mattress is up to you, but make sure you research before you buy.?

• Perfect pillows are dependent on the way you like to sleep at night. If you have allergies, check whether feather or synthetic stuffing is best for you.

• The right sheets can create the ideal temperature for bedtime. Cotton is generally the most popular and is breathable.

• Weighted blankets, like Mosaic Weighted Blankets, could help people with anxiety or bedtime worries. The light pressure that a weighted blanket provides can have a calming effect on the body.?

• Essential oils and candles used in the bedroom can create a restful atmosphere. Room or pillow sleep sprays from somewhere like This Works can also support a full night’s sleep.?

• Use a gentle, warm light like the Casper Glow Light to help you relax and fall asleep easily.

• Ensure your bedroom is a sanctuary with as little clutter as possible. If you can't sleep, use a white noise machine from HoMedics UK or Marpac to block out distractions.

Stuck on which areas of your sleep hygiene need a clean-up? Sleep tracking apps like Sleep Cycle provide comprehensive analysis on sleep duration, quality, and phases of sleep. Wrist bands or rings like Biostrap and OURA monitor exercise and heart rate, as well as sleep patterns.

Still not getting enough sleep? You could try speaking to a sleep clinic. Centers like Dreem and Sleepio offer a range of professional sleep services. They may be able to offer a diagnosis and treatment for issues like insomnia or sleep apnea.?

Another avenue you might try is therapy. CBT, for example, can be an effective long-term treatment for chronic insomnia. It helps with thoughts and behaviors that stop you from sleeping well and includes techniques for mental health.??

Sleep is an essential pillar of a well-rounded wellness routine. Without regular, good quality rest, life can become difficult. But trying just one or two tips for better sleep could mean the difference between sweet slumber and a restless night.

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