Simple tips for better sleep

cehfitness
Jun 1
5 min read

We all know that sleep is important, but did you know that good sleep can actually boost your mood, ease anxiety, and help you feel more resilient in the face of stress?

If you’ve been tossing and turning at night or waking up feeling anything but refreshed, you’re not alone. According to Nuffield Health’s 2023 ‘Healthier Nation Index’, the average Brit gets a measly 5.91 hours of sleep a night - down from 6.11 in 2022 and 6.19 in 2021. Of the 8,000 UK adults surveyed, only 36 per cent said their sleep was ‘good’.

Thankfully, improving your sleep doesn't require a total lifestyle overhaul. Small changes can have a big impact. Here are some practical, evidence-based tips to help you sleep better, starting tonight.

1. Stick to a Sleep Routine

Our bodies thrive on routine. Going to bed and waking up at the same time every day (yes, even on weekends!) helps regulate your body clock and improves the quality of your sleep.

Start winding down 30–60 minutes before bed with relaxing activities like a warm shower, reading, journalling or even cleaning. Think of it as a signal to your body and brain: it’s time to switch off.

✅ Try this: Set a "wind-down alarm" as a reminder to put your phone away and start getting ready for bed.

2. Unplug and Unwind

Social media, news outlets and other online spaces are optimised to grab your attention and keep you scrolling as long as possible. This highly aroused state is the exact opposite of what you want to be curating for yourself before bed for a restful night. Screens also emit bright light which can interfere with melatonin (the hormone that helps you feel sleepy).

Try to avoid phones, tablets, and laptops at least an hour before bed. Instead, choose something calming: read a book, listen to soft music, or try a sleep meditation. Even just sitting quietly in low light can help you ease into sleep.

🎧 Try this: A guided “Beditation” (bedtime meditation) or a slow, soothing podcast.

3. Practice Mindfulness Before Bed

If your brain goes into overdrive the moment your head hits the pillow, you’re in good company: worry, stress, and anxiety are common sleep thieves. Setting aside just 10 minutes to reflect, journal, or practice mindfulness can help clear mental clutter. Writing down your to-do list for tomorrow can also make it easier to let go of racing thoughts.

📝 Try this: Before bed, write down three things that went well today and one thing you’ll do tomorrow.

4. Make Your Bedroom a Sleep Sanctuary

Your environment matters more than you might think. A calm, cool, dark, and quiet room is ideal for sleep — but everyone’s preferences vary.

Here’s what might help:

Use blackout curtains or an eye mask
Try earplugs or a white noise machine
Keep the room cool and well-ventilated
Remove glowing devices or turn them face-down

🌙 Try this: Keep your bedroom just for sleep (and sex) if you can — no emails, no TV, no doomscrolling.

5. Don’t Force It

Lying in bed wide awake can make things worse. If you can’t sleep after 20-30 minutes (roughly - there's no need to time it or religiously check the clock!) get up and do something relaxing in dim light — like reading or listening to soft music — then head back to bed when you feel sleepy.

☕ Avoid: Checking the time or reaching for your phone — both can increase alertness and anxiety.

6. Eat Well and Move More (But Not Too Late)

A balanced diet and regular physical activity are powerful sleep allies. Avoid large meals, caffeine, nicotine, and alcohol before bed — they can all disrupt your sleep. And while exercise can improve sleep quality, try to finish any vigorous workouts at least 90 minutes before bedtime.

🥦 Try this: Swap late-night snacks for a calming herbal tea like chamomile or peppermint.

Bonus: The 10-3-2-1-0 rule

The 10-3-2-1-0 rule is a simple, evidence-based strategy to help improve your sleep hygiene and get better quality rest. It’s especially useful if you struggle with falling asleep, waking up in the night, or feeling groggy in the morning.

🕙 10 hours before bed – No more caffeine

Caffeine can stay in your system for many hours and interfere with your ability to fall asleep. The average half-life of caffeine in the body is about 5 hours. This means that it takes roughly 5 hours for the body to eliminate half of the caffeine it has ingested.

It's recommended to stop consuming coffee, energy drinks, cola, and even dark chocolate around 10 hours before your target bedtime to allow your body enough time to process and eliminate most of what you've consumed (around 75%, based on a t1/2 of 5 hours) to ensure a good nights sleep.

🕒 3 hours before bed – No more food or alcohol

Eating late or drinking alcohol close to bedtime can disrupt sleep by increasing digestion demands, blood sugar fluctuations, and leading to more overnight wake-ups. Aim to finish your last meal or drink (especially alcohol) at least 3 hours before bed.

🕑 2 hours before bed – No more work

To wind down mentally, stop working or engaging in mentally stimulating tasks about 2 hours before bed. This helps reduce stress, stop the mind racing, and signals your brain it’s time to switch off.

🕐 1 hour before bed – No more screens

As mentioned above, the mental stimulation and bright light from phones, tablets, TVs, and laptops can interfere with sleep in a number of ways. Try switching off and avoiding screens 1 hour before bed and opt for relaxing activities instead, like reading, cleaning, journaling, or light stretching.

⏰ 0 – The number of times you hit snooze in the morning

Hitting snooze disrupts your sleep cycles and can leave you feeling groggier. Try to get up with your first alarm and get exposure to natural light as soon as possible, which helps reset your body clock for the day.

✅ Why it works:

The 10-3-2-1-0 rule works because it tackles the major biological and psychological barriers to good sleep: stimulants, digestion, stress, screen time, and poor morning routines. It's a simple habit framework that supports your body’s natural circadian rhythm.

Remember: Small Changes Add Up

Improving your sleep is a journey — not a quick fix. Start with one or two tips that feel doable, and build from there. You might be surprised how even small tweaks to your routine or environment can make your nights more restful and your days more energised.

For extra support, you can explore free NHS resources on sleep and insomnia, or speak to your GP if sleep problems persist.

If you're ready to make a positive change to your own health and fitness, why not sign up for my coaching service? All of my clients get unique lifestyle plans tailored to their specific goals, preferences and circumstances.

At CEH Fitness, I help people build better habits around sleep, stress, diet, and exercise so they can feel more energised, focused, and in control of their health. If you're ready to start sleeping better and living better, I’d love to help.