In a recent survey we conducted with our Leapfrog customers, we discovered that 75% of people wanted to sleep for 8 hours, but only 8% do. We asked Miranda Lewis - a positive nutrition coach and the founder of Breathe.Eat.Meditate - why sleep is such a fundamental pillar of wellness, and how we can achieve the hours that we all crave. 

Sleep is magic. It’s like nature’s best medicine—the secret sauce for everything from energy to mood to focus. You’ve probably felt the difference: waking up refreshed after a great night’s sleep versus dragging yourself through the day after a restless one.

And it’s not just about feeling groggy. Not getting enough sleep can have a ripple effect on your body, increasing the risk of  type 2 diabetes, heart disease, memory loss, depression, and weight gain. But it’s not all bad news—because when you do get enough sleep, your body works so much better. Sleep is when your body does its deep repair work, restoring and healing from the inside out.

Now, I know getting enough sleep isn’t always easy. Maybe little ones are waking you up in the night, your mind won’t switch off, or your hormones are acting up—whether it’s before your period, during menopause, or just one of those nights. But there’s still plenty you can do to set yourself up for better, more restful sleep—without making it feel like another thing on your to-do list.

Here are seven simple, manageable ways to start sleeping better:

1. Keep a Consistent Sleep Schedule

I know, I know—life isn’t predictable. But when you can go to bed and wake up at the same time every day (even on weekends), your body starts to love the routine. It makes falling asleep and waking up easier, with less of that groggy, ‘hit snooze five times’ feeling in the morning.

2. Reduce Blue Light in the Evenings

Screens (phones, tablets, TVs, and laptops) emit blue light, which tells your brain to stay awake. If you can, try to wind down without screens in the hour or two before bed. If that’s not realistic, blue light-blocking glasses (like these ones) can help.

And if you’re watching TV, go for something light and relaxing—this is not the time for true crime or horror (unless you enjoy lying awake overthinking!).

3. Create a Calming Evening Routine

Your body loves signals that it’s time to wind down. Think of this like an invitation for relaxation:

A warm bath with magnesium salts (which help relax your muscles) and lavender oil (so soothing).

A short meditation, guided relaxation, or deep breathing—even five minutes can work wonders (Apps like Calm and Headspace are great, or there are lots of free resources on YouTube)

Journalling to get worries out of your head (Something like the The Six-Minute Diary is a great option).

Gentle yoga stretches to release tension from the day.

Reading a book (fiction is great for unwinding) instead of scrolling on your phone.

None of this has to be complicated—just a few small rituals can make a big difference. 

4. Keep Your Room Cool & Dark

Ever notice how much better you sleep in a slightly cool room? That’s because your body temperature naturally drops at night. Keeping your room between 60–68°F (16–20°C) helps your body get into a deeper sleep.

Darkness also plays a huge role. Blackout curtains, an eye mask, and turning off any small light sources (yes, even the tiny LED light on your charger) can help signal to your brain that it’s time to rest.

5. Be Intentional with Food & Drink Before Bed

What you eat and drink in the hours leading up to bedtime can make or break your sleep quality. A few things to keep in mind:

Try to eat dinner at least 2 hours before bed. Eating too close to bedtime keeps your body focused on digestion instead of fully resting.

Save heavier meals (like red meat) for lunchtime. Your digestion is strongest earlier in the day, so this can help reduce bloating or discomfort at night.

Avoid big spikes in blood sugar before bed. Some people find a light snack—like a handful of nuts or yoghurt—helps keep energy levels stable overnight.

Alcohol can be tricky. It might make you feel sleepy at first, but it disrupts deep sleep—so if you’re waking up at 3 a.m., it might be worth experimenting with cutting back/taking a break.

Caffeine can linger in your system for 6+ hours. I recommend switching to decaf or herbal tea after midday.

Go easy on liquids in the evening. Because waking up three times to pee is not the goal!

6. Block Out Light & Noise

Even tiny amounts of light can interfere with melatonin (your sleep hormone).

If your room isn’t dark, blackout curtains or an eye mask can help.

Earplugs can be a game-changer as they help cancel out the little noises, like the dishwasher finishing, or the dog having a scratch, which can wake you up (but don’t worry, if you’re a parent, you’ll still hear your kids if they’re crying at night!). 

7. Make Your Bedroom Feel Like a Sanctuary

If your bedroom feels messy and chaotic, it can be hard to fully relax. I say this as someone who isn’t the best at keeping things tidy (guilty!), but I do notice a huge difference when I make the effort.

Fresh sheets = instant cozy upgrade.

Keep your space clutter-free (or at least, shove things in a basket so they’re out of sight).

A calm, tech-free zone can make winding down so much easier.

Soft lighting, comfy pillows, and a touch of something soothing (like a candle or essential oils) can help create a relaxing atmosphere.

Start Small—You Don’t Have to Do It All at Once

If better sleep feels miles away, start with just one or two changes and build from there. Even tiny shifts—like dimming the lights earlier or reading before bed instead of scrolling—can make a huge difference.

You deserve restful, restorative sleep. 💙