The ultimate guide to quality sleep (and the *coziest* night routine)

Sleep is absolutely heavenly when you are blissfully unaware that you’re even sleeping. It is a gift, an opportunity to fully relax, reconnect and reset. However, it can be just the opposite when sleep is hard to come by, disrupted or you struggle with actually *getting* to sleep. I have struggled in the past but I worked out the coziest night routine that worked wonders for me, so I wanted to share the ultimate guide to quality sleep.

I have also added some vital information from a sleep scientist who has all the information to know WHAT the benefits of sleep actually are (it was more interesting than I thought it would be!)

Winding down and getting yourself ready for sleep could become one of your most favorite daily rituals. Let’s dive in!

***This post may contain affiliate links, but only to products I genuinely love. It won’t cost you anything extra. You can read the full disclosure here.***

Interesting facts about sleep

OK, the first thing that I learnt about with sleep is something that I think I knew, but didn’t know that I knew. Sleep is Overnight Therapy! When someone tells you that you should make a big decision in the morning, or don’t respond to a msg until after a nap etc. is because sleep actually works on our brain and emotions like therapy, or in some cases even better than therapy!

Everyone knows that lack of sleep has an effect on our emotions. The deep emotional center called the amygdala gets around 60% more reactive when someone has had less than 5 hours of sleep!! (that explains a lot!)

Without much sleep there is also evidence that the prefrontal cortex that makes good logical decisions along with the amygdala there is a disconnect which makes our decisions emotional rather than a mix of emotional and logical.

Sleep re-processes emotional memories almost like a soothing balm which takes the edge off those experiences. That’s why it’s not really time that heals all wounds, but time WHILE sleeping. Sleep is really like emotional first aid.

Sleep is critical for learning and memory. Sleep is important beforehand as it needs sleep as a foundation to lay down those memory traces. Then sleep is needed to cement those memories into the neural architecture of the brain to associate, assimilate and integrate all of the information together. How amazing is God!?

Without sleep the memory circuits of the brain become waterlogged and your brain can’t absorb new information effectively. Now I understand why sleep is so important before and after studying for a big exam. Having an all-nighter is not the most effective way to spend your time!

Sleep is also God’s gift to us. Rest is a gift. It’s also a need, but if we see it as a gift, which I believe it also is, then we will see sleep in a more positive light, which helps us prioritize it and give it the rightful place it needs in our daily life.

Psalm 4:8 “In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.”

Proverbs 3:24 “When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.”

Also on that note, God loves to speak through Dreams. Dreams are one of the ways that we  process the day. Dreaming about difficult experiences is part of a healing process. Some dreams are purely our brains processing our emotions, beliefs and thoughts from the day (that’s why sometimes they are absolutely crazy!) Other times it’s a beautiful way for God to speak to us when He has our full attention. It’s a way that we can connect with Him without all the usual emotions and unnecessary thoughts.  

Lastly, sleep is the foundation of which the 2 important pillars; diet and exercise sit upon. Sleep and the immune system are highly intertwined and connected. During sleep your brain and body generate and recharge your immune system! Therefore good quality and quantity of sleep enables our body to increase its sensitivity to the command of the immune instructions. 

If you have 7 hours or less of sleep a night, studies have shown that you become 30% more likely to get the flu. However, if you are having 5 hours or less you become 70% more likely to get pneumonia. Sleep is more important than I ever realized. It is something we should prioritize as highly as diet and exercise for a holistic health approach. That’s exactly why I created the ultimate guide to quality sleep (because girl you deserve that *blissful* sleep).

Caffeine & Alcohol

A common question when it comes to sleep is caffeine and/or alcohol. Some people know they can’t drink caffeine after a certain time of the day otherwise it will make it harder for them to fall asleep, but what if falling asleep isn’t the issue, but the quality of your sleep.

Also alcohol often makes us feel tired so it seems to make it easier for us to fall asleep, but what if it also is affecting the quality of your sleep?

Alcohol before bed makes most of us feel sleepy and seems to help us relax, but what it’s really doing is actually starting the process of putting us in a sedated state. This actually robs us from our REM (Rapid Eye Movement) sleep. Heavy alcohol can also affect our breathing which results in waking up multiple times during the night, even if we don’t remember it at all!

Caffeine on the other hand usually gives us more energy and keeps us a little more alert so it seems to make more sense that this would keep us up more at night. But what you may not know is caffeine temporarily blocks brain signals from adenosine, a sleep chemical. This means that you may still fall asleep but your sleep will be in such a light state, meaning that you didn’t get the REM sleep you needed and you will still feel very tired the next day.

I suggest trying this Hot Cocoa – it’s delicious and a great healthy alternative to anything that has caffeine.

Napping

I haven’t always known for sure whether naps during the day are good or bad. However, according to Matthew Walker, they are good! But they can also be bad. Let me explain. In October 2020 the US Army fitness dropped its revised fitness manual and it included a recommendation called ‘strategic napping’. In this manual they explained the benefits of naps as “to build physical lethality and mental toughness” but to ensure they are “short and infrequent” in order to “restore wakefulness and promote performance.”

Here are 3 keys to a healthy strategic nap:

1. Keep it short and sweet; you don’t need more than 20 minutes to boost your energy levels and mood.
2. Napping in the early afternoon is more effective than later in the afternoon, otherwise it can mess with your nighttime sleep.
3. Creating a comfortable and restful environment, quiet, dark and cool is best. 

Working Out

This one could be different for each person however cardio late at night could be the reason for your sluggish feeling in the morning. According to Matthew Walker, cardio should be done at least 3 hours before sleep as it keeps the body working and it is much harder for it to wind down- even if you feel exhausted after.

Room Temperature

This one is HUGE for me. I cannot sleep if I am too hot. Most nights I have to poke my feet out of the blankets and I never ever can wear winter pajamas, I would boil. But everyone is different, so knowing what works for you will enable you to fall asleep much easier. I find that wearing summer pj’s all year round, adjusting how many blankets I use and keeping a moderate to cool room temperature is vital to a good night’s sleep! 

What to do when you can’t sleep

The ultimate guide to quality sleep wouldn’t be complete without mentioning what to do when you can’t sleep. When I am struggling to sleep it’s usually one of 3 things, I either am feeling stressed or have a lot on my mind, the temperature in the room is not working for me or my brain didn’t have a chance to wind down properly before hitting the pillow. Whichever one of these it is, it’s important to not to panic.

I suggest spending time with God and thanking him that he knows everything you need to do the next day and how much energy you need to do it well. Trust Him, give it to Him and then either read (on a kindle with the dark background option only) or try something from above that you haven’t tried yet! Trust me they contribute to not only sleeping through the night, but also the getting to sleep part.

Night time routine – make it relaxing to wind down

This to me, is the fun part. I love having a nightly routine that I enjoy and feel relaxed and ready to enjoy the blissfulness that sleep brings. I have tried a few things over the years and these are definitely some of my favorite ways to wind down:

Start at least 2 hours before you go to bed. I understand sometimes this will be impossible if you are coming home late and want to go to sleep as soon as you get home. However, when you are home, its a good idea to start at least being aware of your wind down time 2 hours before.

My Favourites

Before you go, I wanted to share a few of my favorite things that have genuinely helped me slow down, sleep better, and actually enjoy my evenings a little more. None of this is about being perfect or having some elaborate routine — it’s about creating small, intentional moments that help your body relax and your mind feel at ease.

These are the little things I reach for again and again… the ones that turn an ordinary night into something that feels calm, cozy, and restorative.

Kobo Clara BW (Minimalist E-Reader for Relaxing, Screen-Free Evenings)

You can find out more about it here.

Elite Radiance Skincare Collection (At-Home Spa Night Routine)

You can find out more about it here.

Calm Cocoa Mix (for Cozy Evenings)

You can find out more about it here.

Sleep Headphones / White Noise Device (Fall Asleep Faster)

You can find out more about it here.

SKIMS Pointelle Lace Pajamas & SKIMS Soft Lounge Robe

Okay… these just make you feel put together even when you’re doing absolutely nothing. I love having pajamas that feel soft, feminine, and a little bit elevated — it just changes your whole evening energy. Instead of throwing on whatever, it becomes part of your wind-down routine. Pair it with this SKIMS robe and suddenly you’ve created this cozy, peaceful little night routine that feels intentional. It’s such a small thing, but it makes staying in feel really, really good.

You can find out more about them here.

Silk Pillowcase & Blissy Silk Sleep Mask

This is one of those “once you try it, you don’t go back” kind of things. The silk pillowcase feels so gentle on your skin and hair, and it just adds that little bit of luxury to your night. And the sleep mask? It completely blocks out light, which helps your body actually settle into deeper rest. I love how it makes bedtime feel like a proper routine instead of just crashing into sleep. It’s simple, but it elevates the whole experience.

You can find out more about them here.

Cozy Evening Candle

You can find out more about it here.

Magnesium Gummies

You can find out more about it here.

Bamboo Duvet Cover Set + Shams

You can find out more about it here.

Most Important Way I End My Day….

Thankfulness Journal & Prayer

Some days can be harder to wind down than others, especially if we have a lot on our mind. For me I have found focussing on the things I am thankful for makes a huge difference. If I am stressed or worried before trying to sleep it takes longer with all those thoughts swirling around in my head!

So about half an hour before I go to bed I like to write down a few things I am thankful for from my day and to spend some time with God processing all the things that happened. Being thankful is the best way to end the day as it gets your thoughts resting on the positive and gives me the opportunity to put my trust in God and not the enemy.

I put together a list of my favourite Journals essentials, you can find them all here.

I love what Pastor Bill Johnson says about thankfulness:

“Thankfulness is the number 1 virtue that changes the nature of a person’s life.”

“Thankfulness takes what the enemy meant for evil and places it into the hands of the Father who causes all things to work for His glory and our benefit.”

“Don’t worry about anything; instead pray about everything. Tell God what you need and thank Him for all He has done.” – Philippians 4:6.

OK there you have it! The ultimate guide to quality sleep! I hope you enjoyed it and if you have anything else that helps you sleep better or enhances your night routine I’d love you to share in the comments.

If you enjoyed this post, you might also like:

– ‘My exact Guide to a Slow Morning Routine‘

– ‘How you can Change your Life by Journaling Daily‘

– ‘The Biggest Mistake you *might* be making with Self-Care and How to do it Better‘