We all know how important a good sleep is to our overall health and wellbeing, here are three science-backed tips to help you stay asleep through the night:

Create a Soothing Bedtime Routine

Wind down before you sleep with calming activities like reading, gentle yoga, or a warm bath. Avoid screens at least an hour before bed, since blue light can suppress melatonin. A relaxing ritual signals to your brain that it’s time to sleep and sets the stage for staying asleep.

Optimise Your Sleep Environment

Transform your bedroom into a sanctuary: cool (around 18°C), dark, and quiet. Use blackout curtains or an eye mask to block light, earplugs or white noise to reduce noise, and remove distractions like clocks or electronic devices from sight. A serene environment makes it easier to drift back off if you wake briefly.

Mind Your Evening Habits

Avoid caffeine after noon and skip alcohol and heavy meals within 2–3 hours before bedtime, as they can cause nighttime awakenings. Staying hydrated is good but limit fluids before bed to reduce bathroom trips. If stress keeps you awake, jot down your worries or use relaxation techniques like progressive muscle relaxation to quiet your mind.

By establishing a calming pre-sleep routine, creating a restful space, and harmonising your evening habits with natural sleep rhythms, you’re setting yourself up not just to fall asleep but to stay asleep longer and wake up more refreshed.