10 Evening Habits for a Better Night's Sleep

Quick answer: The habits that make the biggest difference to sleep are simple: keep the same bedtime and wake time every day, get daylight in the morning, cut caffeine after lunch, dim the lights and put screens away before bed, and keep your bedroom cool, dark and quiet. Supplements can be part of a routine, but they work best on top of these foundations, not instead of them.

10 evening habits for a better night's sleep

1. Keep a consistent schedule

Going to bed and waking up at the same time every day, including weekends, helps set your body clock. It's the single most effective habit on this list.

2. Get morning daylight

Better nights start in the morning. Getting outside in natural light soon after waking helps your body clock know when it's daytime, which makes you sleepier at the right time in the evening.

3. Cut caffeine after lunch

Caffeine can stay in your system for many hours. Coffee at 4pm can still be affecting you at bedtime. Try switching to decaf or herbal tea after about 2pm.

4. Go easy on alcohol

Alcohol might make you feel drowsy, but it disrupts sleep later in the night and leaves you less rested.

5. Eat dinner earlier

A large, heavy meal close to bedtime can make it harder to settle. Aim to finish your main meal two to three hours before bed.

6. Dim the lights

Bright light in the evening tells your brain it's still daytime. Switch to lamps or lower lighting in the hour before bed.

7. Put screens away

Phones and laptops keep your mind busy. Try putting them away 30 to 60 minutes before bed, and keep your phone out of reach of the bed if you can.

8. Keep your bedroom cool, dark and quiet

A cool room, around 16 to 18°C, suits most people. Blackout curtains, an eye mask or earplugs can help if light or noise is a problem.

9. Build a wind-down routine

Doing the same calming things each night, such as a warm shower, reading or gentle stretching, signals to your body that sleep is coming. This is where some people add supplements. Our Sleep Night Gummies combine valerian root with magnesium, which contributes to normal psychological function. See our guides to magnesium for sleep and valerian root.

10. Don't lie awake for ages

If you can't sleep after around 20 minutes, get up, go to another room and do something quiet in low light until you feel sleepy. This helps your brain link bed with sleep rather than frustration.

Clear your head before bed

If a busy mind keeps you awake, try writing tomorrow's to-do list earlier in the evening. Getting it onto paper can make it easier to let go.

When to see your GP

Speak to your GP if you've had trouble sleeping for months, if it's affecting your daily life, or if you snore loudly and wake up gasping. Ongoing insomnia often responds well to CBT for insomnia, which the NHS recommends.

FAQs

How can I fall asleep faster?

Keep a consistent schedule, avoid caffeine after lunch, dim the lights and put screens away before bed. If you can't sleep after 20 minutes, get up for a while.

What's the best temperature for sleep?

Around 16 to 18°C suits most people.

How long before bed should I stop using my phone?

Aim for 30 to 60 minutes.

Reviewed by John Lebach (Nutrition Coach) and Numan Caan (Senior Sports Scientist)

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This article is for general information only and isn't medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you take prescribed medication, are pregnant or breastfeeding, speak to your GP or pharmacist before starting a supplement.