Struggling to fall asleep is frustrating — and far more common than you might think. Whether it’s due to stress, screen time, or an overactive mind, millions of people lie awake at night wondering how to get to sleep. Fortunately, science-backed strategies and small lifestyle changes can make a world of difference. From bedtime rituals to creating the perfect sleep environment, here’s your comprehensive guide to falling asleep faster — and staying asleep longer.
The Sleep Struggle Is Real
According to the NHS, up to a third of Brits suffer from insomnia or difficulty falling asleep. It’s no surprise when modern life is packed with pressure, screen exposure, caffeine, and erratic schedules. But just because sleepless nights are common doesn’t mean they’re inevitable.
The key is consistency, comfort, and conscious habits that signal your brain it’s time to wind down.
1. Stick to a Sleep Schedule
Your body thrives on rhythm. Going to bed and waking up at the same time every day — yes, even weekends — helps regulate your internal clock. A steady routine supports melatonin production and encourages your body to naturally feel sleepy at the right time.
Try this: Set a gentle alarm for both bedtime and wake-up. Commit to your schedule for a week and observe the results.
2. Create a Calming Bedtime Ritual
Think of your bedtime routine as a series of cues that train your brain to switch off. Avoid stimulating activities and instead choose relaxing ones: reading a book, gentle yoga, or listening to calming music. A warm bath about 90 minutes before bed can also lower your core body temperature, signalling to your brain that it’s time to sleep.
Pro tip: Keep lights low and screens off during your wind-down hour to encourage melatonin release.
3. Make Your Bedroom a Sleep Sanctuary
Your sleep environment plays a major role in how quickly and deeply you sleep. Your bedroom should be cool (around 16-18°C), dark, and quiet. Blackout blinds, earplugs, or a white noise machine can help block out disruptions.
Quick upgrades: Invest in a comfortable mattress and breathable bedding. Add calming scents like lavender via essential oils or pillow sprays.
4. Limit Screen Time Before Bed
Blue light emitted by phones, tablets, and TVs suppresses melatonin, the hormone that tells your body it’s time to sleep. Aim to switch off screens at least an hour before bed.
Hack it: If you must use screens late at night, activate ‘Night Shift’ mode or wear blue-light-blocking glasses.
5. Watch What You Eat and Drink
What you consume can seriously impact your sleep. Avoid caffeine after 2pm and limit alcohol, which might make you drowsy initially but disrupts deep sleep later on.
Try this: Enjoy a sleep-friendly snack before bed like a banana, a handful of almonds, or a small bowl of oats — all rich in magnesium and tryptophan.
6. Get Daylight Exposure
Natural light exposure during the day helps regulate your sleep-wake cycle. Aim for at least 30 minutes of sunlight each morning, especially if you spend most of your day indoors.
Bonus tip: A short morning walk can improve both your sleep and mood.
7. Don’t Force It
If you’ve been lying in bed for more than 20 minutes and sleep won’t come, get up and do something relaxing in dim lighting — no screens. Lying there and worrying will only increase anxiety and make it harder to nod off.
Soothing ideas: Journalling, deep breathing, or a guided meditation session can all ease your mind back toward rest.
Final Thoughts: Sleep Is a Skill You Can Master
Learning how to get to sleep isn’t about finding a quick fix — it’s about building habits that support your natural sleep cycle. From your evening routine to your daily diet and exposure to light, everything plays a part. Try implementing just one or two tips at first, and build gradually. Your future well-rested self will thank you.
