Do you feel tired all evening, only to find yourself wide awake when your head touches the pillow? Or perhaps you drift off easily but wake during the night and struggle to settle again.
When sleep is disrupted, even everyday tasks can feel harder. Yet with busy lives and other people to care for, our own rest can easily slip down the list.
Making time for sleep is part of looking after yourself. Most adults need around seven to nine hours a night, although individual needs vary.
Here are seven simple habits to try.
1. Keep a regular waking time
Try to get up at roughly the same time each morning, including weekends. After a restless night, it can be tempting to sleep in, but keeping a consistent waking time is one of the NHS recommendations for better sleep.
Try this: Choose a realistic waking time that fits your usual routine.
2. Give yourself time to wind down
Leave a little space between the busyness of the day and bedtime. Reading, taking a warm bath or listening to something peaceful can become your evening signal to slow down.
Try this: Set a reminder an hour before bed to finish non-essential jobs and begin relaxing.
3. Make movement part of your day
Regular daytime exercise is recommended as part of healthy sleep habits. Walking and Pilates are ways to make movement part of your week.
Choose activity you enjoy and can manage comfortably. If a late workout leaves you feeling alert, try moving it earlier.
Try this: Put a daytime walk or Pilates session in your diary.
4. Notice your caffeine timing
That afternoon coffee or evening cup of tea may be worth reconsidering. The NHS advises avoiding tea and coffee for at least six hours before bedtime.
Try this: Swap your later cup for a caffeine-free drink and notice whether it makes a difference.
5. Put your phone to bed too
It is easy to lose track of time while scrolling through messages, news or social media. Give yourself permission to stop checking and let the day be finished.
Try this: Charge your phone out of reach and choose a book or quiet music instead.
6. Make your bedroom comfortable
A dark, quiet bedroom and comfortable bedding can help create a restful setting. Think about anything that regularly disturbs you, such as light coming through the curtains or distracting sounds.
Try this: Make one small change, such as adjusting your bedding or reducing light in the room.
7. Give your thoughts somewhere to go
If bedtime becomes the moment you remember tomorrow’s jobs, keep a notebook nearby. You could write a short list earlier in the evening, followed by one thing you appreciated about your day.
Try this: Write down what needs your attention tomorrow, then close the notebook. You do not have to solve everything tonight.
Start with one small change
You do not need to do all seven things at once. Choose one habit that feels manageable and build from there. A difficult night is not a failure, and sleep does not need to become another thing to get perfect.
If you have struggled with sleep for months, or tiredness is making daily life difficult, speak to your GP. You deserve support rather than simply putting up with it.
In my Pilates classes, I encourage you to listen to your body and work at your own pace. Let that same kindness guide how you care for yourself at the end of the day.
Which of these seven tips will you try tonight? Let me know in the comments.
Celia Johnson Fitness
Move well. Rest well. Make time for you.