5 Tips for Better Sleep

When it comes to performance, energy, and overall wellbeing, sleep is your body’s secret weapon. It’s during deep sleep that muscles repair, hormones balance, and the brain consolidates learning.

Yet for many active people, quality sleep is elusive. These five science-backed tips will help you build better bedtime habits and support the recovery your body craves.

1. Stick to a Sleep Schedule

Go to bed and wake up at the same time every day—even on weekends. Your body’s circadian rhythm thrives on consistency, improving both sleep quality and hormonal health.

Pro Tip: Set an evening alarm to remind you when to start winding down.

2. Limit Screen Time Before Bed

Blue light from phones, tablets, and TVs can suppress melatonin, the hormone that helps you fall asleep. Aim to switch off screens 60 minutes before bed.

Try reading a book, journaling, or listening to a sleep-focused podcast instead.

Screens off. Lights low. Mind calm.

3. Create a Cool, Dark Sleep Environment

Temperature and light levels play a huge role in sleep depth. Ideal room temperature is around 16–18°C. Use blackout curtains and avoid night lights or glowing electronics.

Consider a sleep mask or white noise machine if you’re sensitive to sound or light.

4. Watch Caffeine and Alcohol Intake

Caffeine can linger in your system for up to 6–8 hours. Limit coffee or energy drinks after mid-afternoon.

And while alcohol might make you drowsy, it disrupts REM sleep—leaving you less refreshed.

5. Build a Pre-Sleep Ritual

Signal to your body that it’s time to relax with a consistent wind-down routine:

• Light stretching or yoga
• Herbal tea (chamomile, lemon balm, or valerian root)
• Gratitude journaling or deep breathing exercises

Recovery starts the moment your head hits the pillow.