How to sleep better

Create a nurturing rhythm around rest. Aim to give yourself up to eight hours for sleep, knowing that most adults thrive with at least seven. Restful sleep doesn’t usually require more than eight hours in bed; quality matters more than quantity.

Rise and rest in alignment with nature’s rhythm. Choose a consistent bedtime and wake-up time; even at the weekend. This steady rhythm helps your body settle into a natural flow, supporting deeper, more restorative sleep.

If sleep doesn’t come easily within 20 minutes, gently shift your energy. Step out of your sleeping space and engage in something calming - perhaps a few pages of a peaceful book or soft, soothing music. Return to bed when sleepiness returns. Honour your chosen sleep-wake rhythm, even if the journey to sleep takes a few gentle tries.

Nourish your body with care as evening approaches.

Give your body space to settle before sleep- avoid going to bed either hungry or overly full. Heavier meals, especially close to bedtime, can cause discomfort and keep your body too busy to truly rest.

Be mindful of stimulating substances.

Nicotine and caffeine can linger in the system long after consumption, making it harder for your mind and body to unwind. Even though alcohol might bring on drowsiness, it often fragments your rest later in the night. Choose soothing herbal teas or calming rituals to support a more harmonious transition into sleep.

Let your sleep space become a haven of calm - cool, quiet, and cocooned in gentle darkness. As the evening unfolds, soft lighting and the absence of screens can help your body ease into its natural rhythm. Light exposure, especially from devices, may gently nudge your internal clock off balance.

Consider playing a soothing calm relaxing soundscape to encourage the mind to calm and slow.

Support your senses with kindness. Room -darkening curtains, a soft fan, earplugs, or any comforting tools can help create a sleep environment that feels safe and aligned with your needs.

Before bed, invite peace in with nurturing rituals - perhaps a warm bath, gentle stretches, or breathwork - to signal to your whole being that it’s time to rest.

Mindful movement during the day, whether through walking, stretching, or more energetic activity, can support deeper, more restful sleep at night.

Just be sure to allow enough time for your body to unwind if you’ve been active in the evening, so it can naturally settle into stillness.

Spending time outdoors each day, especially in natural spaces like woodlands, gardens, or by the sea, can gently align your inner clock with the natural world.

The fresh air, sunlight, and grounding energy of the earth offer a quiet reminder to balance and deeper rest.

Before bedtime, create space to release the weight of the day. If worries or thoughts linger, write them down - acknowledge them - and gently place them aside, knowing they can be returned to with fresh clarity in the morning.

Soften the edges of stress with mindful care. Balancing your energy through simple practices like organising your space, setting gentle priorities, or asking for support can bring a sense of calm.

Meditation, even for a few quiet moments, can soothe an anxious mind and invite peace back into your evening.

While a short daytime rest can gently recharge your energy, longer naps may disrupt your natural sleep rhythm.

If you feel the need to nap, keep it to under an hour and try to rest earlier in the day to honour your body's evening wind-down.

If your rhythm follows the night, adjust with care. For those whose work begins after sunset, a restorative nap later in the day may help replenish your reserves and prepare you for the hours ahead.

Listen to your body's needs and give yourself permission to rest in ways that align with your unique schedule.

Having a regular evening practice - such as lighting a candle, journaling, gentle stretching, or listening to calming sounds, one of Mindspace's 'Realms' can signal to your mind, body, and spirit that it’s time to let go.

A familiar, nurturing ritual each night can bring a sense of safety and comfort, inviting sleep to arrive with naturally and gracefully