Nighttime Habits that Actually Help You Sleep
August 5, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Quality sleep is essential to your wellness.”
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Sleep seems so simple, yet for many of us, especially as we age, it becomes ever more elusive. As we get older, changes in hormones, stress levels, and lifestyle patterns can make it harder to both fall asleep and stay asleep. Ironically, this is also the time in our lives when sleep matters most, because quality rest is essential for energy, brain health, immune function, and overall vitality. Without consistent and proper sleep, everything from mood to productivity takes a hit.
Here’s the good news, so don’t lose sleep stressing over the lack of it…there are a few, tested and true habits you can implement into your nightly routine that will actually help you get the rest you need!
Why Sleep Matters More Than Ever
Sleep is not just downtime…it’s when your body repairs itself, your brain processes memories, and your immune system resets. Consistently missing out on deep rest can lead to brain fog, irritability, slower reaction times, accelerated aging, and even higher risk for chronic conditions like heart disease and diabetes. Let’s not forget the everyday effects of less patience, lower energy, and a noticeable drop in productivity. The truth is, if you want to show up as your best self during the day, it starts with how well you rest at night!
Creating a Rest Ritual
A “rest ritual” is essentially a signal to your body and mind that it’s time to shift gears and slow down. Think of it as bookending your busy day with a soothing routine that prepares you for sleep. It doesn’t have to be complicated, but it should be consistent. You can start by setting a regular bedtime and sticking to it, even on the weekends. Going to bed and waking up around the same time each day helps regulate your circadian rhythm, and over time, this makes it easier to both fall asleep and stay asleep through the night.
Power Down Your Screens
One of the biggest culprits in disrupted sleep patterns is screen time. Phones, tablets, and TVs emit blue light, which interferes with your body’s natural production of melatonin which is the hormone that helps you sleep. The addicting nature of scrolling, and checking on an app “just one more time” also affects how and when you fall asleep. Try turning off your screens an hour before bedtime. Instead of scrolling or watching one more episode, wind down with a book, a few gentle stretches, breathing exercises, your journal, or calming music.
Create a Calm Environment
Your sleep space matters, and a cool, dark, quiet bedroom sets the perfect stage for quality rest. Using blackout curtains, white noise machines, or even a simple eye mask can make a big difference in how well you rest at night. Treat yourself to a new blanket or comforter to make your bed as cozy as possible, and keep your bed reserved for sleep so that your brain associates it with rest instead of time to respond to last minute emails or a midnight snack.
Try Relaxing Nighttime Rituals
Trying some small, soothing habits can also send a signal to your body that it’s time to slow down. Consider sipping a caffeine-free herbal tea like chamomile, lavender, lemon balm, or valerian root right before turning in. These teas have gentle calming effects that can help ease you into sleep mode. A warm shower or bath, a few minutes of deep breathing, or jotting down tomorrow’s to-dos so they’re not rattling around in your head can also help release tension.
Pay Attention to Lifestyle Habits
It’s also important to remember that what you do during the day affects how you sleep at night. Regular movement, even just walking or a simple yoga video at home, can improve sleep quality. Eating balanced meals and limiting caffeine or heavy meals late in the evening helps too. While alcohol may help you feel drowsy and an occasional glass of wine is fine, consistent drinks can also affect your sleep quality, so keeping happy hour to an occasional indulgence is your best bet for good slumber.
As we age, prioritizing sleep becomes less of a luxury and more of a necessity for our overall wellness. The better we rest, the better we live physically, mentally, and emotionally. So tonight, instead of squeezing in one more task or checking one more notification, give yourself permission to unplug and unwind. Your body will thank you, your mind will thank you, and tomorrow’s version of you will feel a whole lot better for it!
