Why Your Bedtime Routine Isn’t Working and How to Fix It

1. Earplugs

Earplugs are one of the easiest ways to help sleep problems, if it is external noise that is keeping you awake. If you live on a busy street, have noisy neighbors, or share a home with flatmates who keep different hours, earplugs will block out a lot of the disruptive sound and allow you to sleep more soundly through the night. Choosing high-quality earplugs designed for sleeping ensures comfort without causing ear pressure.

Here are a few popular earplug options to consider for night use:

2. Separate Rooms

Most people, if they were honest, would probably prefer to sleep in a separate room from their partner on occasion. This is not because there is anything wrong with the relationship or intimacy. However, it can be very hard to fall asleep or stay asleep if your partner snores loudly, tosses and turns, or operates on an opposite work schedule. Opting for separate rooms gives both of you the chance to get a truly restorative night’s sleep. If separate rooms aren't an option every night, pairing quiet sleep spaces with wearing earplugs can make sharing a room much more manageable.

3. Suitable Bed

If you are having sleep problems, it may be your bed that is causing the problem. The mattress may be too soft, sagging, overly hard, or simply need replacing due to age and wear. According to the Sleep Foundation hygiene guidelines, a supportive mattress and proper pillow alignment are essential for spinal health and reducing night awakenings. Choose a mattress that is comfortable, temperature-regulating, and supportive – and get the biggest size you have room for in your bedroom.

4. Limit Naps

Are you prone to falling asleep during the day? It’s easy to get into a pattern where you nap because you are not sleeping well at night, so you doze during the afternoon, and then you are not tired when bedtime rolls around. Try to avoid daytime naps if this is a recurring problem, or limit them to very short 20-minute power naps early in the day so your evening sleep drive remains strong.

5. Switch off

Often it is hard for us to sleep because our minds remain active long after we have gone to bed. We lie awake thinking about work responsibilities, personal obligations, or past events. You will sleep better if you put aside what has happened during the day and step away from stressful thoughts. Grounding techniques outlined in the Mayo Clinic sleep habits guide emphasize lowering cognitive arousal before bedtime. Relaxing your body and clearing your mind makes it much easier to drift into a deep sleep.

Consider adding these calming wind-down practices to your evening routine:

6. Environment

In order to allow us to sleep better, our environment must be suitable for deep relaxation. I’ve already mentioned dealing with noise, but the temperature of the room may also need adjusting if it is too hot or cold. Keep pets out of the bed if their movements disturb you, and consider moving your bedroom to a quieter part of the house away from the street if possible. Ensuring your room is dark and well-ventilated works hand-in-hand with upgrading your bed to create an optimal sleeping sanctuary.

7. Deal with Problems

I’ve mentioned above that we need to clear our minds in order to sleep. Mostly in order to do so, we have to put everything aside for the night. Sometimes, though, it is helpful to deal with pressing problems earlier in the evening before you get into bed, so that unresolved issues don’t keep you awake spinning scenarios. If you can’t solve them before bed, then they’ll have to be left until the next day – don’t fret about them, as you won’t solve them by staying awake! For public health advice on managing chronic rest issues, review the CDC sleep health standards.

Missing out on sleep is no fun, but there are plenty of practical ways to solve sleep problems. If you have persistent trouble sleeping, and nothing you try helps, then consult your doctor or a medical specialist to check for underlying sleep conditions. There are lots of proactive steps we can take to help ourselves in most cases. What helps you to sleep better at night?