We all know sleep is important, but how often do we really prioritize it? Quality sleep is essential for everything. Energy levels, mental clarity, muscle recovery, immune function, and even mood. Yet, so many of us struggle to fall asleep, stay asleep, or wake up feeling rested.

If you’ve been tossing and turning or hitting the snooze button a little too often, it’s time to rethink your nighttime routine. Here are six fresh, easy-to-implement sleep tips, some of which might surprise you.

1. Dim the Lights (And Not Just at Bedtime)

Your body’s sleep-wake cycle is heavily influenced by light. Exposure to bright, artificial light, especially from screens, in the evening can trick your brain into thinking it’s still daytime, making it harder to wind down. But here’s the trick: don’t just dim the lights at bedtime. Start earlier.

Try this:

As the evening progresses, gradually lower the lights in your home. If you’re scrolling before bed, switch to night mode on your phone or wear blue-light blocking glasses. Bonus points if you swap out bright white bulbs for warm, amber-toned lighting in your bedroom.

2. Make Your Bedroom a Sleep-Only Zone

Your brain builds associations with spaces. If your bed doubles as an office, entertainment hub, or snack station, your body won’t instinctively shift into sleep mode when you climb under the covers.

Try this:

Keep your bed strictly for sleep and maybe a little bit of reading. If you tend to binge-watch Netflix in bed, move to the couch instead. Over time, your brain will recognize that when you get in bed, it’s time to sleep, not to check emails or rewatch Schitt’s Creek. Because if you don’t, you’ll wake up feeling a little bit tired, a little bit restless, and a little bit Alexis.

3. Get a Massage (Yes, Really!)

Of course we would put massage therapy in our list! But it does actively support better sleep. Studies show that massage lowers cortisol, the stress hormone, increases serotonin and dopamine, and helps regulate melatonin, the hormone that controls your sleep cycle. By easing muscle tension and promoting circulation, massage preps your body for deeper, more restorative sleep.

Try this:

If you can, make massage a regular part of your wellness routine. Even just once a month can make a noticeable difference in your sleep quality and overall well-being. If a professional massage isn’t in the cards, self-massage or using a foam roller before bed can help release tension and promote relaxation. Or, try a massage gun! Here’s our favorite: Theragun
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4. Drop the Temperature

You’ve probably noticed that it’s easier to fall asleep in a cool room. That’s because your body temperature naturally drops as you prepare for sleep, and a cooler environment supports that process.

Try this:

Set your thermostat between 60 and 67°F. If that’s not an option, swap heavy blankets for breathable, lightweight bedding, or try sleeping with one foot outside the covers. Oddly enough, it helps regulate body temperature.

5. Create a “Wind-Down” Buffer Zone

You wouldn’t go from sprinting to a full stop without cooling down. The same logic applies to your brain. If you’re jumping straight from a chaotic workday, or a late-night TikTok binge, into bed, your nervous system hasn’t had a chance to slow down.

Try this:

Give yourself at least 30 minutes of true wind-down time before bed. That means dim lights, no screens, and engaging in a calming activity like stretching, journaling, listening to mellow music, or even just sipping herbal tea. This transition signals to your body that it’s time to shift into rest mode.

6. Stop Snoozing. Seriously, Just Get Up.

It’s tempting to steal a few extra minutes of sleep in the morning, but hitting snooze actually makes things worse. Those extra five to ten minutes don’t allow you to complete a proper sleep cycle, leaving you groggier than if you had just gotten up with your first alarm.

Try this:

Set your alarm for when you actually need to wake up, no snooze button safety net. If you’re struggling, place your alarm across the room so you have to physically get out of bed to turn it off. You’ll hate it at first, but your energy levels will thank you.

The Bottom Line? Small Tweaks, Big Payoff.

A few small shifts, like dimming the lights earlier, cooling your room, and booking that massage, can have a massive impact on your rest and overall well-being. Try out a few of these tips and see what works for you.