Category: Sleep Knowledge

You close the laptop after one more email, then lie awake watching the ceiling. The clock ticks, your mind races and the next morning already looks foggy. Small, repeatable habits built into the hour before bed can change that pattern. This guide gives practical, science‑backed steps you can use tonight, plus bedroom tweaks that improve sleep stage quality over weeks. Read on for quick wins and lasting routines to help you feel truly refreshed.

The building blocks of sleep quality

• Sleep duration: Adults typically need 7–9 hours. Less over many nights reduces cognitive function and mood.
• Continuity: Long uninterrupted sleep is better than fragmented rest of the same total length.
• Timing: Consistent bed and wake times aligned with your circadian rhythm improve sleep efficiency.
• Sleep stages: Deep sleep and REM are restorative; poor sleep architecture leaves you unrefreshed despite adequate hours.

Immediate evening routine (90–60–30 minutes before bed)

Design a predictable wind‑down to signal your body it’s time to sleep.

• 90 minutes before: Finish heavy exercise and large meals. Light reading or calm household tasks are fine.
• 60 minutes before: Dim lights and switch screens to night mode. Bright, blue‑rich light suppresses melatonin and delays sleep.
  • Tip: Use apps or settings that reduce blue light and set devices to lower brightness.
• 30 minutes before: Engage in a relaxing activity — a warm shower, gentle stretch or five minutes of mindful breathing. Avoid emotionally charged conversations or work.

Bedroom environment: make the room work for sleep

Small environmental changes yield big benefits.

• Temperature: Aim for a bedroom temperature around 16–19°C (60–67°F). A cooler room helps your body drop core temperature for sleep.
• Darkness: Use blackout blinds or an eye mask. Even small light sources can fragment sleep.
• Noise control: Earplugs, white noise machines or low‑level fans can mask sudden sounds.
• Mattress and pillows: Replace an unsupportive mattress every 7–10 years and choose pillows that keep the neck aligned. Comfort improves sleep continuity.
• Bedding: Breathable fabrics like cotton or linen help regulate microclimate close to the skin.

Pre‑sleep behaviours to avoid

• Caffeine: Avoid from mid‑afternoon onward. Caffeine’s half‑life varies, but can disturb sleep even if you fall asleep easily.
• Alcohol: It may speed initial sleep onset but fragments later sleep and reduces REM.
• Heavy meals close to bed: Can cause reflux and discomfort. Opt for a light snack if hungry.
• Nicotine: A stimulant that disrupts sleep architecture.

Short relaxation practices that actually work

• 4‑7‑8 breathing: Inhale 4 seconds, hold 7, exhale 8. Repeat four times. Slows heart rate and calms the mind.
• Progressive muscle relaxation: Tense each muscle group for 5 seconds then release, working from toes to head. Takes 10 minutes and reduces physical tension.
• Guided imagery or body scan: Use a short audio track to direct attention away from racing thoughts.
• Two‑minute “worry time” earlier in the evening: Jot down tasks and set a plan for tomorrow, so worries don’t replay at night.

Light exposure and circadian timing

Your internal clock responds to light. Use it to your advantage.

• Morning light: Get 15–30 minutes of natural light soon after waking to anchor your circadian rhythm.
• Evening dimness: Reduce bright exposure in the two hours before sleep; use warm light sources.
• Consistent timing: Go to bed and wake within a 30–60 minute window daily, even at weekends.

Daytime habits that improve night sleep

• Regular exercise: Aim for 30 minutes most days. Finish vigorous sessions at least 2–3 hours before bed.
• Mind your naps: Short naps (10–20 minutes) early afternoon can boost alertness without harming night sleep. Long or late naps can delay bedtime.
• Balanced diet: Foods high in tryptophan (turkey, seeds), complex carbs and magnesium can aid sleep when eaten earlier in the evening.

Tracking and small experiments

• Keep a sleep diary for 2–4 weeks: note bedtime, wake time, perceived sleep quality and daytime factors (caffeine, exercise).
• Change one variable at a time: Test a single habit for a week — e.g., bedtime moved 30 minutes earlier — and compare results.
• Use wearables cautiously: They provide trends, not precise staging. Focus on how you feel during the day.

Troubleshooting common problems

• Struggle falling asleep: Stop clock‑watching, leave the bed after 20–30 minutes and do a relaxing task until sleepy.
• Waking at night: Avoid alcohol late, rule out nocturia (reduce evening fluids), treat reflux, and ensure bedroom comfort.
• Lack of restorative sleep despite time in bed: Screen for sleep apnoea (loud snoring, daytime sleepiness), restless legs, chronic pain or medication effects with your GP.

When to seek professional help

• Persistent problems lasting more than three months despite good sleep hygiene.
• Loud, disruptive snoring with gasping or choking.
• Excessive daytime sleepiness affecting work or safety.
• Frequent awakenings or mood/cognitive decline.

A simple nightly checklist

1. Finish heavy food and exercise 90 minutes before bed.
2. Dim lights and reduce screens 60 minutes before.
3. Take a warm shower or do a short relaxation exercise 30 minutes before.
4. Set bedroom temperature to cool and use blackout curtains.
5. Keep a consistent bedtime and wake time.
6. Use earplugs or white noise if needed.
7. Note one worry in a journal earlier in the evening, then close the book.

Final note about building lasting change

Sleep improves incrementally. Small, consistent tweaks are more effective than radical overnight shifts. Prioritise light exposure, a regular schedule and a calm pre‑sleep routine. If lifestyle changes don’t help, a GP or sleep specialist can assess for treatable conditions.

Dozywave continues to develop sleep solutions that support healthier nights. From bedroom products to practical guides, we’re here to help you achieve baby‑like sleep, night after night.

Practical, evidence-based guidance on evening meals, snacks and drinks that promote better sleep. Learn what to eat and what to avoid, quick recipes, supplement advice and simple habits you can start tonight to sleep more soundly.

You come in after a long day, flick the kettle on and open the fridge. It’s tempting to grab something quick and hearty before bed. A small meal can feel like comfort, but what you eat — and when you eat it — has a real effect on how you sleep. Small choices in the evening often decide whether you wake refreshed or groggy. This guide gives straightforward, practical advice you can use tonight.

Why food affects sleep (briefly)

• Digestion and body temperature: Heavy meals raise metabolism and body temperature, which can impair falling asleep.
• Hormones and neurotransmitters: Nutrients influence melatonin, serotonin and GABA — chemicals that regulate sleep and relaxation.
• Timing and circadian cues: Eating late shifts internal clocks and can fragment sleep.

Evening routines and meals that encourage sleep

Keep dinners lighter and well balanced

• Aim for moderate portions: Large plates shortly before bed increase the chance of heartburn and restless sleep.
• Balance macros: Combine lean protein + complex carbs + healthy fats to stabilise blood sugar overnight.
  • Example: grilled salmon, small sweet potato, steamed greens, drizzle of olive oil.

Eat at the right time

• Finish main meals 2–3 hours before bed: This allows digestion to slow down before sleep.
• If you must eat later, choose a light snack rather than another full meal.

Ideal pre-bed snacks (if hungry)

• Greek yoghurt with berries: protein + a small carb hit to support serotonin.
• Banana with a tablespoon of peanut butter: potassium, magnesium and tryptophan-friendly carbs.
• A small bowl of whole-grain cereal with milk: carbs plus calcium.
• Oat porridge with a dash of honey: slow-release carbs with calming warmth.
  Portion control matters — keep snacks to ~100–200 kcal if you want them to aid sleep rather than disrupt it.

Drinks: what helps and what hinders

Helpful choices

• Warm milk: tradition backed by tryptophan and the soothing ritual of warmth.
• Herbal teas: chamomile or lemon balm can be calming; avoid those with stimulants.
• Decaffeinated options: choose decaf coffee only if it truly doesn’t disturb your sleep.

Avoid close to bedtime

• Caffeine (tea, coffee, cola, some chocolate): can affect sleep for 6+ hours in sensitive people.
• Alcohol: may help you drop off but fragments REM sleep and causes night awakenings.
• Large volumes of liquid within an hour of bed: lead to nocturnal toilet trips.

Caffeine, alcohol and late-night eating — practical rules

• Cut caffeine by mid-afternoon (aim for no caffeine after 2–3pm). Adjust earlier if you’re sensitive.
• Limit alcohol and avoid it as a sleep aid; reserve it for social occasions, not nightly use.
• Treat late-night eating as an exception: where possible, avoid heavy meals within 2 hours of bed. If hunger is a problem, use a small, sleep-friendly snack.

Supplements: when they help and when they don’t

• Melatonin: useful for jet lag or circadian rhythm issues, short-term use advised. Typical low doses (0.3–1 mg) can work for many.
• Magnesium: can help relaxation; magnesium glycinate is well tolerated. Check doses and talk to a GP if unsure.
• 5-HTP, valerian, L-theanine: mixed evidence; may help some people but check interactions with medications.
• Vitamin D and B vitamins: support general health; deficiencies can affect sleep indirectly. Test before high-dose supplementation.

Always consult a healthcare professional before starting supplements, especially if you’re pregnant, breastfeeding, on medication or have chronic conditions.

Troubleshooting common issues

Acid reflux / heartburn

• Avoid heavy, spicy or fatty meals close to bed.
• Elevate the bedhead slightly to reduce nocturnal reflux.
• Time dinner earlier and avoid lying down immediately after eating.

Night waking from hunger or blood sugar dips

• Include a small evening protein or slow-release carb.
• Avoid sugary snacks late at night which trigger insulin swings and subsequent hunger.

Frequent urination at night (nocturia)

• Reduce evening fluid intake and limit diuretic drinks (tea, alcohol) after early evening.
• Rule out medical causes with your GP if it persists.

Simple, realistic meal plan for one night

• Evening (6–7pm): baked cod, small quinoa portion, steamed broccoli, olive oil.
• Snack (9–10pm, only if needed): half banana + a spoonful of almond butter.
• Drink: chamomile tea 30–60 minutes before bed.

Recipes and snack ideas (quick)

• Sleepy Oats: porridge oats, warm milk, cinnamon, small spoon of honey.
• Turkey & avocado on whole-grain crispbread: lean protein + healthy fat + complex carb.
• Cottage cheese with sliced peach and cinnamon: protein + low sugar fruit.

Special situations

Shift workers

• Use consistent meal times aligned to your sleep/wake schedule. Aim for light meals before daytime sleep and keep caffeine timed to your waking period.

Pregnancy and breastfeeding

• Calorie needs are higher; small, nutrient-dense evening snacks can help. Avoid high doses of supplements without medical advice.

Lifestyle habits to combine with sleep nutrition

• Regular physical activity earlier in the day helps both appetite regulation and sleep quality.
• Consistent sleep schedule strengthens circadian rhythm and appetite cues.
• Wind-down ritual (dim lights, gentle stretching, no screens) complements good evening nutrition.

Quick checklist to use tonight

• Finish large meals 2–3 hours before bed.
• If hungry later, choose a small protein + carb snack.
• Avoid caffeine after mid-afternoon.
• Skip alcohol as a sleep strategy.
• Keep evening portions modest and balanced.

How Dozywave helps

Dozywave creates products designed to support restful sleep at every stage. We pair practical lifestyle guidance with thoughtfully designed sleep aids to help you fall asleep and stay asleep, so you wake feeling as fresh as a baby.