Sleep Hacks: Simple Steps to Better Rest Tonight

“You can't be in two rooms at once. To step into something new, you have to fully release the old. You can't carry the baggage of one season into the next without it tainting the good things waiting for you.”

We often hear how crucial sleep is for our well-being, yet so many of us struggle to get the quality rest we need. Whether it’s waking up groggy, tossing and turning all night, or feeling too wired to drift off, sleep problems can have a huge impact on our mental and physical health. In this blog post, we’ll explore some practical strategies you can implement to improve your sleep hygiene and, ultimately, your overall well-being.

This topic was inspired by our recent Re-MIND Podcast episode (ep 94), where we broke down the essentials of sleep hygiene, explained the different stages of sleep, and shared simple tips for creating a better night’s rest. Let’s build on that conversation and dive into actionable steps you can take today.

Why sleep matters

Sleep is the time when your body and mind recover, repair, and reset. Missing out on good-quality rest isn’t just about feeling tired the next day. It affects your immune system, mental clarity, emotional resilience, and even long-term health. Poor sleep has been linked to higher risks of anxiety, depression, heart disease, and cognitive decline.

More than just duration, the quality of your sleep matters. The three key stages of sleep – light, deep, and REM – each serve a unique purpose. Light sleep helps your brain process memories and facts, deep sleep is when your body repairs itself and clears out waste, and REM sleep supports creativity, problem-solving, and emotional processing. Without these cycles, it’s no wonder we feel out of sorts.

Common sleep disruptors

Understanding what might be affecting your sleep is the first step to fixing it. Here are some common culprits:

• Inconsistent routines: Going to bed and waking up at different times disrupts your body’s internal clock.

• Screen time before bed: The blue light from phones, tablets, and TVs suppresses melatonin, making it harder to fall asleep.

• Stress and worry: An overactive mind can keep your nervous system in fight-or-flight mode, making relaxation nearly impossible.

• Uncomfortable sleep environments: A cluttered or noisy room, the wrong mattress, or an inconsistent temperature can all interfere with rest.

• Diet and lifestyle choices: Caffeine, alcohol, and heavy meals close to bedtime can disrupt your body’s natural rhythm.

Practical sleep hacks

Now that we’ve identified the challenges, let’s look at actionable ways to improve your sleep. These tools are simple but effective if you stick with them.

1. Create a calming bedtime routine

Your body thrives on consistency. Set a regular bedtime and create a routine that signals to your brain it’s time to wind down. This could include dimming the lights, having a warm shower, or engaging in a calming activity like reading or journaling.

Scenario: Imagine coming home from a stressful day, eating dinner in front of the TV, and scrolling on your phone until midnight. Now picture a different approach: dinner at the table, a warm cup of herbal tea, and 15 minutes of journaling to offload your thoughts before bed. It’s a small shift that can make a big difference.

2. Optimise your sleep environment

Your bedroom should feel like a sanctuary. Keep it dark, cool, and quiet to create the ideal conditions for sleep. Invest in a good-quality mattress and pillows, and declutter your space to minimise distractions.

Practical tool: Try blackout curtains, a white noise machine, or a fan to block out light and noise. If your mattress feels lumpy or uncomfortable, consider upgrading to one that supports your body better. Think of it as an investment in your health.

3. Be mindful of your screen time

Limit exposure to screens for at least an hour before bed. If you’re tempted to check your phone, switch to reading a book or listening to a guided meditation instead. Many people find apps like Smiling Mind helpful for calming the nervous system.

4. Address underlying stressors

Stress and unresolved emotions can sabotage your sleep. If you find yourself lying awake with racing thoughts, try techniques like deep breathing, mindfulness, or even writing a brain-dump list to get those thoughts out of your head.

Scenario: You’re worried about a big work presentation, and it’s keeping you awake. Take five minutes to write down all your thoughts about it, followed by a list of small, manageable actions you can take the next day. This practice can reduce the mental load and help you drift off more easily.

5. Limit stimulants and fast dopamine

Avoid caffeine and alcohol in the hours leading up to bedtime. Fast dopamine activities, like scrolling social media, can also disrupt your ability to relax. Instead, opt for slow dopamine activities, like taking a leisurely walk or enjoying a creative hobby earlier in the evening.

Sleep and the nervous system

As we discussed in the podcast, your nervous system plays a critical role in your ability to sleep well. When your body doesn’t feel safe, it’s hard to enter a restful state. Creating predictability and certainty in your day-to-day routines can signal safety to your nervous system, allowing it to relax.

If you’re experiencing chronic stress or have a history of trauma, sleep may feel even more elusive. This is where deeper work becomes essential. Resolving past trauma and learning to regulate your nervous system can significantly improve your sleep and overall health.

Building a supportive community

Improving sleep isn’t something you have to do alone. Sharing your journey with others who are also focused on health and well-being can make the process more enjoyable and sustainable. Joining our Heart-Centred Healing Hub on Facebook is a great way to connect with others, access practical tools, and learn more about topics like sleep, stress, and emotional health. The group is a safe space to ask questions, share wins, and stay motivated on your journey.

When sleep still feels out of reach

If you’ve tried all the practical tools and still struggle with poor sleep, it might be time to address deeper issues. Anxiety, unresolved trauma, and chronic stress can all impact your ability to rest. The Rise and Thrive program is designed to support individuals who feel stuck in survival mode, helping them heal, grow, and thrive. By addressing the root causes of stress and providing tools for nervous system regulation, the program can help you reclaim your sleep and improve every area of your life.

Final thoughts

Sleep is one of the most powerful tools we have for improving our health and happiness. While the journey to better rest may take time, even small changes can have a ripple effect on your overall well-being. Start with one or two of the tips shared here and build from there.

If you’d like more support, check out the free sleep checklist and let us know how you go!

Watch Episode 94 of the Re-MIND Podcast here: