In the quest for better sleep, many individuals find themselves scrolling through social media platforms like TikTok, seeking advice on effective techniques and strategies. Breathing exercises and other tips frequently emerge as popular recommendations. In light of this, Lisa Artis, the deputy CEO of The Sleep Charity, offers a compilation of six simple habits that can be seamlessly integrated into your daily routine to improve sleep quality.

1. Maintain a routine

Lisa emphasizes the importance of routine, stating, “Our bodies thrive on consistency, and maintaining a regular sleep schedule whenever possible helps in regulating the body’s internal clock.” She acknowledges the flexibility that festive seasons like Christmas demand, adding, “Flexibility is part of the fun, but even small efforts, such as aiming to go to bed and wake up at similar times on most days, can significantly impact your sleep. If you find yourself staying up late, balance it out by rising at your usual time and opting for earlier nights whenever you can.”

She further suggests creating a ‘wind-down window’ 20 minutes before bedtime. Lisa explains, “This period is dedicated to stepping away from screens, dimming the lights, and gradually transitioning from the lively atmosphere of the day to a calm bedtime environment. It’s a beneficial practice for everyone in the household. Try turning off screens, such as smartphones and TVs, about an hour before hitting the sack. This helps us disconnect from the day’s hustle.”

2. Establish a ‘wind-down window’

An inviting home environment also plays a crucial role in promoting relaxation and restful sleep. Lisa advises, “Creating a ‘rest’ signal can help your body begin to unwind. A warm, welcoming home atmosphere can be a powerful ally in fostering relaxation and aiding your sleep.”

“It’s something everyone in the home can benefit from. Turn screens off – like smart phones and TVs – about an hour before bed. This helps us disconnect from the day.”

3. Incorporate warmth into your routine

It can be beneficial “to create a ‘rest’ signal” so your body begins to start winding down. Lisa said: “A warm, inviting home environment can be a powerful way to support relaxation and sleep.

“Simple touches can turn ordinary evenings into restful rituals – and this is where a few seasonal comforts can help. Think soft lighting, gentle music and warm layers. Wrapping up in a thick blanket or slipping into thermal loungewear can create an instant sense of comfort. The right environment sends a strong signal to your body: it’s time to rest.

“This can also be as simple as taking a warm shower or bath. Doing this is an act of self-care and helps us to relax and prepare us for sleep.”

4. Ensure the temperature is right

Lisa advised: “The ideal sleeping temperature is 16 to 18 degrees, as this will get you comfortably warm and help your body relax and prepare for sleep. In the colder months, thermal pyjamas, sleep socks and cosy throws can be useful for temperature regulation here.

“Always warm the extremities (hands, feet) before bed to improve thermoregulation which may help with both the onset of sleep and with overall sleep quality.”

5. Avoid eating festive foods before bed

Lisa continued: “Sugary or heavy meals may cause discomfort and restlessness, while alcohol – though it can make you feel sleepy initially – tends to disrupt the quality of sleep later in the night.

“Aim to eat festive food earlier in the evening where possible and eat a lighter snack if needed before bed. Hydrating well and balancing alcohol with water can also make a difference.”

6. Be consistent

Lisa advised: “When you establish this bedtime routine, you need to stick with it and keep doing it. Prioritising sleep isn’t selfish – it’s essential.

“By protecting your rest, you’ll have more energy, patience and resilience to enjoy the festive season fully. If the season feels overwhelming, don’t be afraid to ask for help or delegate tasks.”