Presented by
Tired all the time? 7 tips to help you get enough sleep
Since becoming a sleep writer almost two years ago, I've picked up a lot of expert-approved tips and tricks for sleeping better.
My favorite tips for practicing good sleep hygiene have accumulated from my time reporting on innovative studies and interviewing various sleep experts — from clinicians to psychologists.
And what better time than Sleep Awareness Week 2025 to share them?
Here are my seven best tips for establishing good sleep hygiene, so you can start sleeping better from tonight and feeling less tired from tomorrow
The 7 best tips to help you get enough sleep
1. Don't leave the essentials until last
I was always taught that you should never go to bed without brushing your teeth first...but that doesn't mean you have to do it right before bed.
In fact, it's a common nighttime routine mistake to brush your teeth just before you intend to fall asleep, and so it's better to brush your teeth earlier in the evening so you don't spoil your sleep routine.
"If you’re yawning and ready to sleep, switching on a bright bathroom light to brush your teeth and wash your face is a sure-fire way to wake yourself up again," Certified Sleep Science Coach Claire Davies told me.
“Do all of that at the start of your wind-down nighttime routine, so that when you’re ready to fall asleep you can just get into bed."
2. Look to tomorrow
If you find that your sleep is being affected by nighttime anxiety, your racing mind could be laid to rest by planning out what you need to do the following morning.
Looking to tomorrow is especially effective if thoughts about the next day (What if I'm late? What if I forget something?) are keeping you up at night.
Try creating a to-do list before you go to bed so you know what needs to be done in the morning.
This daily habit will help you fall asleep faster as it prepares you for the next day, meaning you won't be flooded with anxious thoughts while lying awake at night.
Plus, it's backed by science: a study found that those who write a to-do list for the next day before bed fell asleep an average of nine minutes faster than those who wrote about the tasks they had already completed that day.
3. Tailor your routine to fit your needs
Everyone is different, and some sleep hygiene tips just won't work for everyone. For instance, when speaking to Dr Dagmara Dimitriou of the Sleep Education and Research Laboratory about the relationship between sleep and autism, she had some surprising advice.
"Some say that listening to loud music, which is against most sleep hygiene advice, helps them sleep," she said.
"I've been told, 'If I finish that particular game, I am calmer and can actually go to bed'. Being allowed to finish the day in your own way will absolutely work and be beneficial for sleep."
This shows that it's not all about sleepmaxxing and joining the 5am club. Actually, the routine that will be most effective is the routine that suits you and your lifestyle.
In fact, even sleep experts confess that common nighttime routine ‘mistakes’ may help you fall asleep.
"It’s a little controversial, but I watch reruns of TV shows that I have already seen, nothing too exciting," Hannah Shore, head of sleep science at Mattress Online, told me.
"It might seem crazy but chances are you could lose hours tossing and turning, so instead try doing whatever calms you down for 30 minutes. It could speed up that getting back to sleep process.”
4. Make your bedroom a sleep sanctuary
Sleep hygiene isn't just about what you do before you sleep, it's also about where you sleep.
Make sure your room is clean and tidy, as experts say that decluttering your bedroom can make you fall asleep faster.
You also need to make sure that it's free from disturbances. For instance, if you live in a city or built-up area and there's too much light coming through your window, invest in black-out blinds.
Also make sure you're sleeping on the best mattress for your sleep needs, such as your preferred sleep position.
If you find that your mattress is too old (aim to replace your mattress every 10 years) or isn't supportive, either take a look at our best mattress for side sleepers guide or our best mattress for stomach sleepers guide.
On a budget? Check out our best cheap mattress guide or simply refresh your current mattress with the best mattress toppers.
5. Establish an eating and drinking window
While going to bed on an empty stomach can affect your sleep routine, you shouldn't eat or drink too close to bed either.
I find the 10-3-2-1-0 rule is effective. The simple rule basically tells you that you should have your last bite and take your last sip no later than three hours before bed.
The rule also states that you shouldn't drink caffeinated drinks such as coffee any later than 10 hours before bed. Instead, swap caffeinated drinks such as coffee and green tea for the best herbal teas to drink for better sleep.
Even caffeinated snacks such as dark chocolate can disrupt sleep if consumed too close to bed.
"Consuming chocolate right before sleep can in fact contribute to poor sleep quality," Lena Bakovic, a registered dietician at Top Nutrition Coaching, once told me.
"For most, eliminating caffeine at least six hours before bedtime is helpful in promoting healthy sleep habits."
6. Be prepared to try new sleep hacks...
During my time as a sleep writer, I've covered a lot of viral sleep hacks, from the Scandinavian Sleep Method to mouth taping.
Some I've even tried for myself, and these methods can surprise me and dissolve my skepticism.
For instance, I tried a fall asleep fast method with 23 million views on YouTube when I first joined the sleep team at Tom's Guide.
I was cynical about the whole thing as I found the idea of a stranger in my ear telling me to relax to be the antithesis of relaxation.
However, I quickly learned that it did indeed help me to relax and drift off, so I always advise people to keep an open mind about sleep trends.
7. ...and drop the ones that don't
However, there are some sleep methods that just didn't work for me, despite them being recommended by experts and effective for a lot of people.
When I tried TikTok's favorite breathing technique, it felt more like a chore that postponed my sleep than a relaxation method.
So, if you find that a popular sleep method or hack just isn't working for you, drop it. Letting go of sleep advice that doesn't work for you will not only improve your sleep, it will free you up to discover a sleep method that actually does.
