Why prioritising sleep matters more than you think

For many people, getting a full night's sleep is easier said than done. Millions struggle with some form of insomnia-often fueled by stress, depression, screen time before bed, caffeine, or alcohol. 

Yet, according to sleep specialists, creating healthy bedtime habits and making simple environmental changes can make a meaningful difference, says the Guardian.

Build a consistent bedtime routine

Establishing a nightly routine signals to your body that it's time to wind down. Psychologists note that this shift can transform bedtime from something to dread into something to look forward to. Calming activities such as journaling, reading fiction, meditating, gentle yoga, or light stretching can help ease tension and prepare both body and mind for rest.

Make the bedroom an oasis

Experts agree that your bedroom should be a place of calm and comfort-an "oasis" reserved for rest. To achieve that:

• Keep it quiet and dark: Reduce disruptive sounds and block out light to create a serene environment.
• Avoid blue light exposure: Limit bright, cool-toned lighting in the evening. Opt instead for warm-hued, dim lighting that helps your brain prepare for sleep.
• Set the mood for morning: Wake-up lights that mimic the gradual rise of the sun can make mornings less jarring and more natural.

Choose comfort wisely

There's no one-size-fits-all solution when it comes to mattresses or bedding. Specialists generally recommend medium firmness to support spinal alignment and prevent new aches from developing. Because it can take a few weeks for your body to adjust to a new mattress, flexibility in return policies can be helpful.

Cooling materials are also worth considering since the body's core temperature needs to drop slightly to fall asleep. Crisp, breathable cotton sheets can promote comfort, while weighted blankets can provide a gentle, reassuring sense of pressure that encourages relaxation.

Use sleep trackers with care

Wearable sleep trackers and mobile apps can offer insights into sleep patterns, but experts urge caution.

For people who already feel anxious about their sleep, obsessing over nightly data can worsen insomnia. If sleep concerns persist or significantly interfere with daily life, experts recommend consulting a healthcare provider-a formal sleep study remains the most accurate way to understand what's happening at night.

Quality sleep is not a luxury-it's a cornerstone of health. By creating consistent routines, cultivating a calm sleep environment, and being mindful of both technology and expectations, you can help your body reclaim its natural rhythm. Sometimes, the best sleep advice is also the simplest: treat bedtime as a time to rest, not perform.