A Nighttime Routine That Guarantees Better Sleep

We just celebrated World Sleep Day on March 14th and the theme for 2025: “Make Sleep Health a Priority,” that compromising on your sleep is compromising on your health. But are you still counting the number of hours you get to sleep before waking up?

Wait–did you just spend an entire night binging Gossip Girl and wondering if Chuck and Blair were karmic or soulmates? You’ve got to stop that.

Today it’s Chuck and Blair; tomorrow, it’s Jim and Pam and then the day after it’s Jake and Amy–but what about you? While you are losing sleep over their relationship, you are destroying your relationship with your sleep. And we don’t want you to do that.

So, Zie has curated a list of habits that will help you sleep better”

1. Consistency is Actually the Key

That corporate life is really growing on you! Working late hours and checking your phone at 2 a.m. for any new emails?

Well, we hate to break it to you, but you are being really unhealthy. Your body thrives on routine. Going to bed and waking up at the same time every day helps regulate your body’s circadian rhythm. During REM sleep, your body consolidates your thoughts.

Depriving yourself of proper sleep will not get you that promotion, the quality of your work will. Your brain is literally screaming–it needs rest! Not a sudden sleep binge on the weekend, but consistent sleep every single day.

2. A Cool and Calm Environment

Imagine that cozy plush mattress that makes you feel like you are on cloud nine. Did you just imagine instead of scrolling through the web? What can I say? Open SleepyCat’s website and get that cloud mattress now.

Also set your room temperature between 60–67°F (15–19°C). Keep the lights dim in the evening to boost melatonin production (sleep hormone). 

3. Power Down the Screens

That late-night scroll through Instagram? Yeah, it is sabotaging your sleep. The blue light from phones, laptops, and TVs interferes with melatonin production, making it harder for your brain to relax. Try setting a “tech curfew” 30–60 minutes before bed. Instead of doom-scrolling, start reading or journaling.

4. Relax Your Mind and Body

You look so stressed out! Is that new project killing you? We need to call a friendervention. You need to start:

• Deep breathing – Inhale for four counts, hold for four, and exhale for four.
• Progressive muscle relaxation – Tense and relax each muscle group from head to toe.
• Meditation or mindfulness – Use apps that can guide you through short sessions or simply listen to mindful podcasts. Join online meditation programmes and engage with a community. There is so much takeaway from that.

4. Avoid Stimulants Before Bed

Keep that cup of Latte aside. It’s 7 pm, are you trying to deprive yourself of good sleep? Caffeine has a half-life of up to 6 hours, which means that afternoon coffee can still be circulating in your system at bedtime. Consumption of caffeinated drinks disrupts the REM sleep stage, which is essential for emotional and cognitive recovery. Try switching to herbal tea instead.

Also read – How Deep Sleep Boosts Happiness & Productivity

5. Resist the Urge to Overthink Sleep

You are doing it again, aren’t you! You are overthinking again. Stop stressing yourself out, this can be very detrimental to your health. Stress increases cortisol levels in your body that will further create difficulties for you. Take your mind off that ticking clock, start doing something mindful. Trust me, you will start snoring even before you know.

Sleep should not feel like a hassle– it is not complicated. The activities mentioned are just suggestions because sleep has no rules. If you start overthinking it, doesn’t that defeat the whole purpose? 

Your bedtime practices should support a good night’s sleep. So, why are you still procrastinating? Just start with what feels right for you.