How to get a good night's sleep

While your evening routine plays a key role in helping your body wind down, good sleep hygiene actually starts from the moment you wake up

Sleep is one of the most powerful tools for your health, yet so many of us take it for granted, including me! I’ve been struggling with sleep recently, so it’s a topic I thought I’d revisit. I hope this blog post helps you understand the importance of a good night’s sleep and that the advice helps you improve yours.

The questions this blog will answer are:

• What is sleep?

• How much sleep do I need?

• What is sleep hygiene and how do I improve it? 

• What are the key tips for a good night’s sleep?

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What is sleep?

Sleep isn’t just lying in bed with your eyes closed. It’s an active, essential biological process, where your body and brain carry out vital maintenance work every night.

Think of your body as a hotel; even if it looks clean on the surface, without nightly housekeeping, small problems pile up. Skipping sleep is like leaving the rooms unattended. Over time, your mind and body start to feel messy and less able to cope with daily demands… and sleep itself can become more difficult. 

How much sleep do I need?

There’s no perfect amount, but most adults function best with around seven to eight hours of sleep a night. Some of us feel fine at six, while others need closer to nine. We all have different needs, so instead of counting hours, focus on how rested you feel in the morning and the regular quality of your sleep.

Observe but don’t obsess! By that I mean monitor your average hours of sleep and make a note of how well rested you feel each morning, but don’t stress about it too much - just keep a record for future reference. If you are serious about understanding and improving your sleep, at The Health Puzzle we recommend the Ultrahuman Ring Air; a subscription-free smart ring that can track your sleep, movement and stress levels. The UH ring lets you know how well you have slept, how many hours and makes suggestions for improvements.

What is sleep hygiene and how do I improve mine?

Sleep hygiene isn’t just about what you do before bed—it’s about your whole day.

While your evening routine helps your body wind down, good sleep hygiene actually starts from the moment you wake up. Everything from when you get out in daylight, to what and when you eat, how active you are, how much caffeine you drink, and even how you manage stress during the day all influence how well you sleep at night.

Your body’s sleep-wake cycle is running a 24-hour programme, often called the ‘body clock’ or circadian rhythm. Morning light, consistent mealtimes, physical movement, and a predictable daily structure all help ‘train’ that rhythm so your body knows when to be alert and when to rest. Then, your evening habits, like dimming lights, avoiding screens, and relaxing before bed, let it know that it’s time to switch off.

So, good sleep hygiene is really about creating a rhythm throughout the day that supports rest at night, not just a quick fix before you turn out the lights.

Sleep Hygiene Guide: How to get a good night’s sleep

1. Get outside into daylight

Get out into daylight and fresh air as soon as you can after waking as natural sunlight in the morning reinforces your circadian rhythm. This teaches your body the difference between day and night, helping you get to sleep more easily and improve the overall quality of your sleep.. 

2. Keep a regular sleep routine

Wake up and go to bed at roughly the same time every day, even at the weekend. If you constantly go to bed and wake up at different times, it can create the same symptoms experienced by those with jet lag.

3. Exercise regularly

Regular exercise, ideally earlier in the day, supports healthy sleep patterns, but avoid vigorous late-night workouts that might keep you alert. According to research, yoga has been shown to come up trumps for improving insomnia scores when compared to other types of exercise.

4. Eat and drink wisely

What you eat and drink during the day, and shortly before bedtime can have a big impact on the quality of your sleep:

• Hydration: Drink plenty of water early in the day to ensure you are well hydrated and less likely to be thirsty in the evening. Getting up to pee in the night not only disturbs your sleep cycles, but you may struggle to get back to sleep.

• Meal timing: avoid heavy meals close to bedtime so that your body can focus on resting, not digesting your late-night meal. Ideally, avoid eating a big meal within two hours of going to bed. 

• Blood sugar balance: Keeping your blood sugar steady plays a big role in good sleep. A heavy meal or late-night sugary snack can cause a spike followed by a crash in blood sugar, making it harder to fall and stay asleep. On the flip side, eating too early or not enough can cause levels to dip overnight, triggering cortisol and adrenaline to wake you up. The key is balance: aim for a dinner with protein and slow-release carbs; think chicken with rice and vegetables, salmon with jacket potato and salad, or avocado and beans on toast. If you often wake in the night, a small, balanced snack before bed like a banana, oats, or almonds, can help keep your blood sugar (and your sleep) on a more even keel.

• Caffeine timing: Limit caffeine after midday as its stimulating effects can last from five to twelve hours, making getting off to sleep more difficult.

• Alcohol: Reduce alcohol consumption in the evening. It might make it easier to fall asleep, but it can disrupt both the length and quality of your deep sleep. 

5. Manage light exposure

Morning sunlight signals your body to wake up, boosting alertness and mood, while evening darkness encourages melatonin, the hormone that tells your brain it’s time for sleep. Too much blue light from phones or tablets mimics daylight and so can suppress melatonin production, making it harder to fall asleep. A simple habit like dimming lights and screens an hour before bed can make a huge difference. Alternatively, purchase a pair of blue light blocking glasses and utilise blue light free lights.

6. Calm your nervous system

Stress tells your brain it’s ‘not safe’ to rest so, instead of watching an ‘edge of your seat’ thriller late at night, create a gentle wind-down routine the hour before bed to signal to your body that it is ok to switch off. Ten minutes of gentle stretching, breathing exercises, journaling, or a warm magnesium bath can signal to your nervous system that all is well in your world and that it is time to sleep. Herbal teas like chamomile or lemon balm, or soothing scents like lavender, can make this even more relaxing. Here are some of our favourite herbal teas.

7. Optimise the bedroom

Creating a sleep-friendly environment can dramatically increase the quality of your sleep:

• Temperature: A cool room supports better sleep; around 18°C is ideal

• Sunlight: Blackout curtains or sleep masks can reduce light levels

• Blue Light: Remove glowing electronics; even a clock display can suppress melatonin

• Noise: If you are in a noisy environment, invest in some good ear plugs—I love these.

• Comfort: Make sure your mattress and pillow are comfortable; having a good posture makes it easier to fall and stay asleep.

  
  

If you have done all you can to create a healthy routine and environment to support better sleep but are still struggling, gentle nutritional changes and natural aids can help. Visit The Health Puzzle Practitioner Directory to find a specialist who can help you address problems that might be hindering your sleep.

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Quick checklist for getting a good night's sleep

If your sleep isn’t ideal, pop this list on your fridge and choose just three things to prioritise for the next few days. Once you’ve done that, add a few more until your sleep hygiene becomes a series of comfortable habits.

1. Get morning sunlight: step outside soon after waking to set your body clock.

   
   

2. Stick to a routine: go to bed and wake up at the same time every day.

   
   

3. Move your body: exercise regularly, ideally earlier in the day.

   
   

4. Eat smart for sleep: have balanced meals with protein and slow-release

   carbs; avoid heavy dinners and sugary late-night snacks.

   
   

5. Balance blood sugar: don’t go to bed too hungry or too full.

   
   

6. Limit caffeine and alcohol: cut caffeine after midday and keep alcohol to a minimum in the evening.

   
   

7. Dim the lights: reduce screen time and bright light an hour before bed to boost melatonin.

   
   

8. Wind down gently: practise stretching, reading, breathing exercises, a warm bath, or calming herbal tea before bed.

   
   

9. Create a sleep sanctuary: keep your bedroom cool, dark, quiet, and free from glowing electronics.

   
   

10. Stay hydrated (early): drink plenty of water during the day, but ease off before bed.

    
    

11. Don’t panic if sleep doesn’t come easily: try again tomorrow. 

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