Many turn to social media platforms for advice on how to fall asleep, with breathing techniques and various strategies frequently recommended on sites such as TikTok. With this in mind, Lisa Artis, deputy CEO of The Sleep Charity, has shared a list of six straightforward habits to incorporate into your routine to enhance your sleep quality.
1. Maintain a routine
Lisa explained: « Our bodies thrive on consistency, and keeping a regular sleep schedule wherever possible helps to regulate the body’s internal clock.
« Of course, it’s Christmas, and flexibility is part of the fun – but even small steps, like aiming to go to bed and wake up at similar times most days, can make a difference. If you do have late nights, try to keep them balanced by getting up at your ‘normal’ wake up time and getting earlier nights where you can. »
2. Establish a ‘wind-down window’
Lisa continued: « Creating a ‘wind-down window’ 20 minutes before bed is particularly helpful. This is time set aside to step away from screens, dim the lights and gently transition from festive buzz to bedtime calm.
« 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. »
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