As someone who has suffered with insomnia in the past (and also has a 4-year-old that hates sleep), I have invested an inordinate amount of time into fine-tuning my bedtime routine. One thing I learned through trying to support my daughter with her sleep habits is that you have to be consistent with your bedtime routine in order to give your brain the signal to start winding down for sleep. And I feel like I’ve finally got it down – from my bedding choices to the calming rituals I follow each night, every small habit adds up to a big difference in how well I sleep.
One of the biggest game-changers in my sleep environment has been upgrading my mattress with a Simba single mattress topper. It’s like adding a layer of luxury to my bed, providing extra comfort and support that I didn’t know I was missing. I find it especially great when combined with my weighted blanket, which helps calm and ground me (interestingly, since getting a Whoop fitness tracker I’ve discovered that using my weighted blanket is one of the conditions that correlates most highly with me getting a good night’s sleep!). If you’ve ever struggled with feeling comfortable at night, I can’t recommend a topper enough.
In the last year or so, I’ve developed a whole evening ritual to help me wind down, usually starting with a relaxing bath (especially now the nights are drawing in and it’s feeling chillier outside). I often run a bath with magnesium salts and a few drops of lavender oil, which I find really soothing. I’m really light sensitive so I like to keep the bathroom lights low and use candles for a softer, more calming glow—it’s such a simple but effective way to create a spa-like atmosphere at home. I think taking the time to pamper yourself before bed is an underrated part of building a healthy sleep routine.
Recently I’ve been really focussing on keeping my bedroom a clutter-free, calm space. I work in my bedroom at a small desk so I always make sure to shut my laptop away so I can mentally transition from work to home mode. I also always make sure my bed is made in the morning because climbing into a made bed at night just feels so much more inviting (I have been known to steam my bedsheets throughout the week to keep them feeling crisp and neat… I need to get a hobby!) I’ve also added a few extra touches to make the room feel even more like a sleep sanctuary – I use a diffuser with sleep oils, like lavender and chamomile, which fills the room with a calming scent. It’s a small thing, but having that familiar, soothing fragrance has become such a key part of my nighttime routine.
As part of winding down, I also try to reduce my screen time at least an hour before bed. I’ve noticed a real difference since adopting this habit—less blue light means I fall asleep more easily. Instead of scrolling through my phone, I’ll read on my Kindle for a while, which feels much more relaxing. On top of that, I take a magnesium supplement before bed, which I’ve found helps me relax even further.
Noise can sometimes be a factor, so I use white or brown noise to help block out any disturbances. It’s incredible how much ambient sound can improve sleep quality, especially if you live in a noisy area. And of course, I make sure my room is pitch dark by using blackout blinds. This has been another game-changer in creating the perfect sleep environment—no sneaky beams of light to disturb my rest!
All of these elements come together to create the ideal setup for a night of deep, restorative sleep. By creating a consistent routine, I’ve found that my body now knows when it’s time to wind down, and I’m able to fall asleep more easily and stay asleep throughout the night. If you’re struggling with sleep, it might be worth taking a look at your own bedtime routine and seeing where you can add some extra comfort or relaxation. Unfortunately, almost nothing seems to stop my 4 year old from sneaking in during the night and sleeping horizontally… but at least I know I’ve had the best shot at sleep before she creeps in!
