Better Sleep Starts the Night Before: 6 Simple Tips to Sleep Well

A good night's sleep doesn’t just happen—it’s built from the moments leading up to bedtime. Creating a consistent nighttime routine can help you and your little ones drift off more easily and wake up feeling refreshed. Here are five simple steps to set the stage for better sleep.

1. Create a Relaxing Environment 🌙

Your environment plays a big role in how well you sleep. Aim to keep bedrooms cool, dark, and free from distractions. Dimming the lights in the evening, at least 3 hours before bed-time, helps signal to your body that it’s time to wind down by encouraging melatonin production. Soft lighting, cozy bedding, and reducing noise can all contribute to a more restful atmosphere. For little ones, a comforting bedtime routine—like a bath, reading a story or listening to calming music—can make a big big difference.

2. Power Down Screens Early 📵

Blue light from devices such as phones and tv's interfere with melatonin production, making it harder to fall asleep once we hit the pillow. Aim to turn off screens at least two hours before bed. Instead, opt for a book, gentle stretching, or a warm bath to help relax the body and mind.

3. Eat Dinner at Least 3 Hours Before Bed 🍠

Digestion can hugely impact sleep quality, so try to eat your last meal at least three hours before bedtime. This allows your body to process food properly before you rest, reducing the likelihood of discomfort or disrupted sleep. Including a healthy source of carbohydrates, such as kūmara (sweet potato), can support serotonin production, helping you feel more relaxed and ready for sleep.

4. Reduce Caffeine Intake ☕

Did you know tat caffeine can stay in your system for several hours and affect sleep quality. It’s best to avoid caffeine at least eight hours before bedtime. If you aim to go to bed at 9 pm, try not to consume caffeine after 1 p.m. This helps your body naturally wind down and prepare for restful sleep.

5. Establish a Consistent Sleep Schedule ⏰

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Even on weekends, try to stick to a similar schedule to maintain a steady sleep rhythm. For children, a predictable bedtime routine can make it easier for them to transition from playtime to sleep.

6. Try a Natural Sleep Support 🌿

Herbal remedies have been trusted for centuries to encourage restful sleep. Harker Herbals Sleep Well is a natural blend of calming herbs, including valerian, passionflower, and chamomile, designed to support deep and restorative sleep. Two teaspoons before bed can help your body relax and prepare for a good night’s rest. And for little ones who struggle to settle, our Calm & Sleep syrup provides gentle, child-friendly support for peaceful slumber.

By making small changes to your evening routine, you can set yourself up for deeper, more refreshing sleep. Sweet dreams! ✨💤