It’s 1 a.m., and you’re still wide awake, tossing and turning while your mind replays the day and fast-forwards to everything you need to do tomorrow. Maybe something big is on your mind, or maybe it’s just one of those nights. Either way, the harder you try to sleep, the more impossible it feels.
Sound familiar? If so, I feel for you. There’s nothing quite as frustrating as wanting to rest but not being able to switch off.
We all know how important sleep is; it affects everything from our mood and energy to our skin and hormones. Instead of dwelling on the negatives of poor sleep, let’s focus on what we can actually do to improve it.
The reality is, modern life isn’t exactly designed to help us sleep well. Bright lights, screen time, EMFs, busy schedules, late-night snacking, and that extra afternoon coffee can all throw off our natural rhythms.
Some people can fall asleep the moment their head hits the pillow (lucky them!), but for most of us, it’s not that easy. I’m definitely in that camp! As a mom and entrepreneur, my brain doesn’t always get the memo that it’s time to rest. And once I do fall asleep, there’s always a chance I’ll wake up in the middle of the night either to check on the little ones or just because my mind decides to start thinking again.
That’s why I’m always looking for ways to sleep better. Over the years, I’ve tried all kinds of tricks, and some have made a huge difference. Here are my favourite sleep-boosting tips!
Kayleigh’s Tried-and-True Sleep Hacks
Syncing with Your Body Clock Through Light Exposure
Light plays a huge role in regulating our sleep-wake cycle, also known as our circadian rhythm. Morning sunlight triggers hormones like cortisol and adrenaline to wake us up, while sunset helps suppress those and encourages melatonin production to prepare us for rest.
Back in the day, our ancestors followed this natural light pattern, with only fire or candlelight after dark, which doesn’t disrupt melatonin production like artificial light does. But now, we’re constantly exposed to blue light from screens, LED bulbs, and even the fridge light, all of which confuse our internal clocks.
Luckily, there are a few simple ways to work with our body clocks instead of against them:
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Wear blue light-blocking glasses at night. Amber-lensed glasses help filter out blue light and support melatonin production. I put mine on about 1–2 hours before bed, and I’m practically dozing off by the time I take them off!
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Watch the sunrise. Before checking your phone or turning on lights, step outside and let natural sunlight be the first thing your eyes take in. If you miss sunrise, try to get outside for at least 10 minutes before 9 a.m. to help set your circadian rhythm for the day.
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Get natural light throughout the day. Sun exposure at different points morning, midday, and evening keeps your body’s clock in sync. And once the sun sets, sleeping in complete darkness can make a big difference.
The Role of Temperature
A cooler environment promotes deeper sleep. I personally find 19°C (66°F) works best for me. I’m also experimenting with a cooling mattress pad to help regulate body temperature for better sleep.
Magnesium for Relaxation
Most of us are low in magnesium, and since stress depletes it even further, supplementing can be a game-changer. I use a magnesium spray on the soles of my feet before bed it contains magnesium oil (a powerhouse for sleep) along with calming essential oils. I also take magnesium capsules from Earthier to support relaxation.
Activating Adenosine (An Underrated Sleep Trick!)
Melatonin gets all the attention when it comes to sleep, but adenosine plays a key role too. It builds up in the body when we engage in physical or mental activity ever noticed how deeply you sleep after a day of hiking, swimming, or even a mentally demanding task? That’s adenosine at work. The more we activate it during the day, the better our sleep quality at night.
Meal Timing Matters
Digestion takes energy, and when we eat too close to bedtime, our bodies are still working instead of fully shifting into repair mode. I try to finish eating at least three hours before bed to allow my body to focus on rest and recovery.
Creating a Relaxing Evening Routine
A wind-down routine signals to your body that it’s time for sleep. Here’s what mine looks like:
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Going to bed at the same time each night
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Powering off my phone at least an hour before bed
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Sticking to my evening skincare routine (hello, baby balm and Gua Sha, so relaxing!)
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Taking a hot bath with Epsom salts
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Reading for about 20 minutes
Rethinking Caffeine
I know, I know this one hurts! But caffeine can be a sneaky culprit behind restless nights. Cutting back, especially in the afternoon, can make a huge difference. I stick to my morning tea before 10 a.m., but hey, sometimes I have more than one because life happens!
If you’ve tried everything and still struggle with sleep, it might be worth experimenting with reducing caffeine to see if it helps. It’s not fun, but it could be the missing piece of the puzzle.
There are plenty of other sleep hacks I’ve heard great things about, but I don’t have as much experience with. CBD, weighted blankets and sensory compression sheet (This combo worked miracles for my autistic sons sleep), and even binaural frequencies.
Sleep struggles can be frustrating, but finding what works for you is so worth the effort.
What are your favourite ways to promote restful sleep? Let’s swap tips in the comments below!
