Tired of waking up feeling groggy and unmotivated? I think I can help.
Since launching Sleep Toniq I have had literally thousands of conversations with people about sleep. Through these conversations, and my own personal journey, I have learned a bit about what keeps people from getting the rest and recovery that they deserve.
In this article I share what I call the 3 ‘Pillars’ of a good night's sleep, plus the 1 and only sleep hack that I think genuinely works and could make a big difference to your life.
However, it’s important to note that when it comes to sleep, I think most people fail because they are searching for quick fixes or hacks to solve what’s actually a long-term, intentional journey. Sleep isn’t something you can master overnight. The first step towards improvement is understanding that better sleep requires discipline, sacrifice, and patience.
Let’s begin.
Pillar Number 1: Routine (The actions)
What we do during the day and into the evening prepares us for either a great night's sleep, or another night of restlessness.
Most people already know that going to bed and waking up at the same time every day helps regulate the circadian rhythm, the internal clock that governs sleep-wake cycles. Although I used to set myself a bedtime, I wasn’t strict with it as I could rarely drag myself away from the TV in time. What changed for me was building a satisfying wind-down ritual that I actually enjoyed and looked forward to. This made it so much easier to get up from the sofa and start getting ready for bed.
Make a nice drink, light a candle, read a good book, listen to your favourite podcast - whatever works for you. But make sure you try and start the ritual at the same time every night, our bodies thrive on consistency.
Note taking is another part of my routine that’s made a big difference. Writing down thoughts, concerns or to-dos that pop into my brain helps me to offload the mental clutter that might otherwise keep me awake. I wouldn’t call it ‘journaling’, but I simply keep a notepad in my bedside drawer to jot stuff down.
Exercise plays a huge role here too. If you tire your body out during the day, you’ll much easier to fall asleep at night. Additionally, make sure you get some fresh air and sunlight on your face everyday, without fail, or you will send confusing signals to your brain that will disrupt your sleeping pattern.
Pillar 2: Environment (The setting)
Your bedroom isn’t just another room; it’s a sleep sanctuary that plays a key role in your brain’s ability to rest. Research shows that our brains are highly sensitive to environmental cues when it comes to sleep. A cluttered space can create a sense of mental unrest because your brain associates the mess with unfinished tasks or chaos. Conversely, a clean and inviting bedroom signals to your brain that it’s time to relax and let go of the day’s stress. Things you can improve include: getting warmer dimmable lights, installing blackout curtains, using an eye mask or ear plugs, improving the room's air quality, and using calming aromas.
This part might take some investment, but the right bed setup has a huge impact on sleep quality. I used to toss and turn a lot during the night and wake up with a bad back. I tried stretching and yoga but it didn't help. Then I moved house and the room I rented came with a much firmer and bigger mattress. Literally overnight my sleep quality improved and I stopped waking up with back pain.
Beds and mattresses are expensive however, but a more affordable change you can make is ensuring that you have the right pillow and duvet for your sleeping style and temperature preferences. Google 'what type of bedding is right for me' and you will find some useful guides.
Pillar 3: Nutrition (The things we consume)
Nutrition is often the unsung hero of good sleep. It’s not just about what you consume, but when and how. Think of your body as a finely tuned instrument; what you put into it sets the tone for how it performs.
Caffeine is a stimulant that can linger in your system for up to eight hours, disrupting your ability to wind down. Avoid having it later in the afternoon if possible.
Alcohol is equally deceptive. While it might make you feel relaxed and calm, it disrupts the deeper, restorative stages of sleep, making you feel far more tired when you wake up.
Late-night meals are another culprit. Digesting food takes energy, which keeps your body active when it should be winding down. Sleep researchers recommend eating at least three hours before to allow your body to switch off.
Finally, supplements and calming teas can be a simple addition to your sleep routine that make a big difference. Most of us are deficient in magnesium for example, so taking that before bed can help.
The nutritional change that made the most difference for me was trying an old sleep remedy that combines apple cider vinegar and honey. I still drink it every night and it formed the basis for my drink business - Sleep Toniq.
The One True Sleep Hack
Here’s the trick I promised you at the start — the one tip that has the power to undo all your progress if you ignore it.
Put your phone away.
Half an hour before bed, put your phone on silent, place it in a drawer on the other side of the room, and leave it there until your alarm goes off. The temptation to scroll late into the night is one of the most damaging habits for sleep. The blue light from screens disrupts melatonin production, and the endless stream of content keeps your mind active when it should be winding down.
This simple act of distance — both physical and mental — can transform your nights.
Improving your sleep is a journey, not a destination. It’s not about perfection but about progress. Embrace the trade-offs that work for you, focus on the pillars that fit your lifestyle, and be patient with yourself. Better sleep isn’t just about feeling rested — it’s a foundation for a healthier, happier, and more fulfilled life.