5 ridiculously easy sleep habits

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As a health coach & personal trainer I love helping people build a more balanced life.

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Sleep.  It’s the magical elixir that has the power to turn us from grumpy, caffeine-deprived monsters into happy, well-rested unicorns. 

But let’s be honest, feeling full of energy and relaxed can feel as mystical and unrealistic as a unicorn, right?

Getting a good night’s sleep is easier said than done. Life can be a real nightmare sometimes with work stress, family drama, and all those late-night Netflix binges. And before you know it, you’re tossing and turning all night, counting sheep till the cows come home.

That’s where these easy sleep habits come in. Think of them as your fairy godmother, transforming your sleep from average to amazing. So let’s get ready to catch some Z’s!


Why is sleep important?

Sleep is important for regulating your blood sugar levels (along with many other things) and the effects a bad night’s sleep can have on your body include:


  • Regulating hormones: Sleep affects the release of hormones that regulate appetite and metabolism, including insulin, cortisol, and growth hormone. When we don’t get enough sleep, these hormones can become imbalanced, leading to higher blood sugar levels and an increased risk of developing type 2 diabetes.


  • Inflammation: Lack of sleep can increase inflammation in the body, which has been linked to insulin resistance and elevated blood sugar levels.


  • Stress response: Sleep deprivation can also increase our stress response, which can lead to elevated cortisol levels and increase the risk of elevated blood sugar levels.


So getting enough quality sleep can help improve blood sugar levels with a good night’s sleep you could benefit from:

  • Regulating the release of hormones for metabolism for improved insulin sensitivity and lower blood sugar levels
  • Reduced inflammation in your body
  • Lower stress levels 

Therefore getting enough quality sleep is crucial for maintaining healthy blood sugar levels to reduce your risk of type 2 diabetes.


Setting a routine 

Establishing a regular bedtime and wake-up time – it’s like setting a schedule for your inner clock. And who doesn’t love a good schedule? It’s like having your own personal assistant, reminding you when it’s time to hit the hay and when it’s time to rise and shine.

A routine has to work for you, but a relaxing pre-sleep routine could look something like this; you brush your teeth, change into your comfiest pajamas, and light some lavender candles. It’s like being transported to a spa in the comfort of your bedroom.

Avoiding screens and bright lights before bed – putting down the phone and turning off the TV is like saying goodbye to all the chaos of the world and hello to peace and quiet. It’s like hitting the snooze button on life, just for a little while.


cat asleep under a duvet


Creating a sleep environment

Your bedroom environment will be personal to you. Some like to keep the bedroom cool, dark, and quiet, while others may prefer a warner snuggly bedroom. 

No bright lights, no noise, just peace and quiet can be helpful to let your body know it’s time for sleep.

Investing in a comfortable mattress and pillow – think of it as a love affair with your bed. A good mattress and pillow are like your own personal knights in shining armor, protecting you from restless nights and stiff necks.

Using aromatherapy or white noise to create a calming atmosphere. I love pillow sprays like Neom’s Sleep spray. The right scent and sound can transport you to a world of peaceful slumber. It’s like a symphony of sleep, just for you.


Incorporating healthy lifestyle habits

Regular exercise and eating nutritious food is like giving your body a high five for a job well done. Moving your body during the day and nourishing it with the right foods that it needs can also help you sleep well.

Trying to limit caffeine and alcohol, especially toward bedtime can also be helpful.

If you struggle to get to sleep and find as soon as your head it’s the pillow there are hundreds of thoughts running through your head, try keeping a notepad to brain dump any thoughts or things to add to your to-do list. You can then clear your mind and check the notebook in the morning.


Sticking to sleep habits

Consistency is key: Consistency is the most important factor in developing new sleep habits. It’s essential to stick to your new habits every day, even when it’s difficult, in order to see results. Consistency helps to establish the habits as part of your routine and make them easier to maintain over time. 

Start small: When developing new sleep habits, it’s important to start small. Rather than trying to make multiple changes at once, focus on making one small change at a time, such as limiting screen time before bed or creating a relaxing bedtime routine. As you get comfortable with each change, you can add more habits to your routine. 

Be patient: Developing new sleep habits takes time and patience. It’s important to be patient and understand that it may take several weeks or months to see results. Keep in mind that the goal is to establish new habits that will last for the long term, so don’t get discouraged if you don’t see immediate results. 

Track your progress: Keeping track of your progress can be a great motivator in sticking to your new sleep habits. Consider keeping a journal to track your habits and any changes you notice in your sleep quality. 

Celebrate your successes: No matter how small, celebrating your successes can help to keep you motivated and reinforce your new sleep habits. Take time to acknowledge your progress and celebrate the improvements you’ve made in your sleep habits.


Making adjustments as necessary for individual needs

Sticking to new habits can be a challenging process, but it’s essential to achieve the desired results. However, it’s important to understand that everyone is different and what works for one person may not work for another. This is why it’s essential to make adjustments to your new habits as necessary to accommodate your individual needs.

One of the key components of sticking to new habits is finding what works best for you. For example, if you find that you’re having trouble sticking to a new bedtime routine, try adjusting the routine to better fit your lifestyle. Perhaps you need to go to bed earlier or try a different type of relaxation technique before bed. The important thing is to experiment and find what works best for you.

Additionally, it’s important to be flexible and adjust your habits as necessary. Life can be unpredictable, and there may be times when you need to make adjustments to your habits to accommodate changes in your schedule or other life events. The key is to be flexible and willing to make changes as needed to maintain consistency and achieve your goals.


Seeking professional help for persistent sleep issues

If you suffer from insomnia or other chronic sleep conditions that have been persistent you may need to seek professional help.


Easy sleep habits

Let’s recap the five easy sleep habits to implement for a good night’s sleep:

  • Set a routine
  • Regular exercise and eating nourishing food
  • Notepad by your bed to brain dump any thoughts or worries
  • A good sleep environment in your bedroom
  • Limit caffeine and alcohol before bedtime


Putting these easy sleep habits into practice is like giving yourself a warm hug before bed. You’re taking care of yourself and setting yourself up for a peaceful, restful night.

And remember, sweet dreams are made of these ridiculously easy sleep habits. So go ahead, close your eyes, and let the dreams begin!


If you want to get more habits that can help improve your health sign up for my free guide below.



Further reading

7 Steps to Creating a New Habit

Creating a Good Evening Routine


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