Sleep challenges and disruptions suck the life out of us, literally and figuratively. (If you need to know how it affects our mental health, refer to this article).
If you’re going through a stressful time, sleep problems are normal. But if you have chronic or persistent sleep challenges, you might fare better seeing a medical doctor for medication or a psychologist for therapy.
If you’re still here, then we’ll assume you’re trying to get your foundations right, or you’re trying to work on your sleep on your own first. Let’s dive into it.
What You Need to Get a Good Night’s Sleep
Good sleep is more likely when three things are in place:
Enough sleep drive (the need to sleep) at bedtime
A steady sleep-wake rhythm
Low mental and physical arousal (or tension) when you try to sleep
In order to boost these, here are our 7 practical principles to follow from morning to bedtime.
1) Build sleep drive in the daytime
Sleep works best when your body has built up enough “sleep pressure” by night. More wakefulness, movement, and light strengthens your body’s natural sleep rhythm. Do:
Ψ Get some daylight exposure in the morning
Ψ Move your body daily (even a brisk 10 to 20 minute walk helps)
Ψ Keep naps short (20 minutes max) and avoid late afternoon naps
Ψ Avoid caffeine after midday (or at least 6 to 8 hours before bed)
2) Keep a consistent wake time (even after a bad night)
If your sleep is messy, it’s tempting to “catch up” by sleeping in. Unfortunately, that often makes it harder to fall asleep the next night. Your wake time is the anchor for your body clock. Don’t say we didn’t warn you. Do:
Ψ Choose a realistic wake time and keep it consistent
Ψ Aim to keep weekends within 1 hour of your usual schedule
3) Protect your sleep window (don’t let it stretch endlessly)
If you’re spending lots of time in bed awake, your brain can start associating bed with alertness, frustration, or overthinking. Sleep is easier when your bed is strongly linked to sleep, not struggle or stress. If you’re doing work on the bed, this is a strict no-no. Do:
Ψ Go to bed when you’re sleepy (not just because it’s “time”)
Ψ If you’re not sleeping well, avoid lying in bed for long periods “trying”
4) Reduce stimulation in the evening
Your brain can’t shift into sleep mode if it’s still in “work mode” or “scroll mode”. Sleep needs low arousal, mentally and physically. Do:
Ψ Avoid heavy work, intense conversations, or emotionally charged content close to bedtime
Ψ Keep lights dim in the last hour
Ψ Reduce screen exposure where possible (or use night mode + lower brightness)
5) Create a simple wind-down routine (keep it repeatable)
A bedtime routine isn’t meant to be perfect. It’s meant to be consistent enough that your body recognises: it’s safe to switch off now. Routine will train your nervous system to downshift. Do two or three:
Ψ Warm shower
Ψ Light stretching
Ψ Reading (something calm)
Ψ Gentle breathing
Ψ Skincare / tea (non-caffeinated)
Ψ A short journal dump
6) Set up your environment for sleep
The brain learns through association. Your bed should cue “rest”, and your environment can either support this, or sabotage it. Keep:
Ψ A cool, dark, quiet room
Ψ Comfortable bedding
Ψ Phone out of reach (or outside the bedroom)
Ψ Bed is for sleep and rest (not work emails or problem-solving)
7) If you can’t sleep, don’t force it
One of the biggest sleep traps is trying too hard. The harder you chase sleep, the more alert your body becomes. Make sure:
Ψ If you’re awake for a while (around 20–30 minutes), get up
Ψ Do something calm in dim light (read, stretch, breathe)
Ψ Return to bed only when sleepy again
This protects your bed as a sleep cue, not a stress cue.
A final note: trust your sleep
Many people with sleep struggles start monitoring and controlling sleep closely, which makes sleep feel like a performance.
If your sleep is imperfect for a few nights, it doesn’t mean you’ve failed. Even generally good sleepers will have bad nights, but the difference? They don’t “stress” about it the next night.
The goal is not perfect sleep every night. It’s building a stable foundation so your body can do what it naturally knows how to do.
When to get extra support
This guide is not a replacement for Cognitive Behavioral Therapy for Insomnia (CBT-I), but it includes the core principles that support healthy sleep.
If sleep difficulties have lasted more than a few weeks, or you’re feeling distressed, exhausted, or anxious about sleep, professional support can help.