Sleep better in 2026: 12 simple habits to add to your evening routine

Emerging research has shown that a good night’s sleep is linked to your mood, food choices and focus the next day. Sleep is important for your health, but in a world of late nights, scrolling thumbs and ‘just one more coffee’, sleep can easily slip down the priority list. The good news? If you’re struggling to sleep, it doesn’t have to mean a total lifestyle overhaul to see improvements. Small, intentional habits – especially around evenings, routines and what you consume – can make a real difference. Here are 12 habits to add to your bedtime routine, helping you leave your daytime routine behind.

As much as we’d love to switch off instantly, modern life doesn’t always work that way. Even when your to-do list is done, your mind can still be racing – which is why relaxing before bed doesn’t always come easily. Ashwagandha has a long history of traditional use for general wellbeing and relaxation, and it’s best thought of as something that fits into your wider evening routine rather than a quick fix. Pairing it with gentle habits – like stretching, dimming the lights or sipping a warm herbal tea – can become part of your evening ritual when winding down from the day. With time, those small cues can make evenings easy to settle into and leave the day behind. Keep things simple and take ashwagandha in capsule form as part of your evening routine.

How you move during the day may shape how well you sleep at night. Exercise and sleep are closely linked, with some research suggesting that moderate-to-intense movement may help improve sleep quality.¹ If you’re looking for a place to start, Pilates has also been linked to a positive sleep score in those under 40, compared to those not exercising.² Try a short Pilates flow earlier in the day and enjoy a warm bath with magnesium salts as part of your bedtime routine at night.

If weekends look very different to weekdays when it comes to sleep, you’re not alone. Some research suggests that going to bed at very different times on weekends compared to weekdays can disrupt your internal clock and make good sleep harder to get³ – sometimes referred to as social jet lag. While it might feel like you’re catching up on rest, those shifting sleep times may make it harder for you to settle back into its usual rhythm, making Mondays especially tough.

Ever wondered why you sometimes feel wide awake at bedtime, even after a long day? If coffee is your go-to, the timing of your cuppa might be more important than you think. It’s easy to forget that caffeine doesn’t disappear once the mug is empty. In fact, it can stay active in your body for hours – meaning that afternoon coffee could still be having an impact when you’re trying to sleep.⁴ So, try swapping your afternoon coffee for a caffeine-free herbal tea to help with soothing evenings.

That last scroll on your phone before bed can feel like an easy way to unwind, but did you know that blue light from screens mimics daylight?⁵ This can disrupt your internal clock and make your brain think it’s still time to be awake. In fact, a study found that just one hour on your phone before bed can impact sleep duration by up to 59%, which is a start for more research in this area.⁶ The good news? There are small, easy changes you can make to help your body switch off. Try going screen-free for the final hour before bed (charging your phone in another room may help), swap scrolling for a book or podcast or make a warm magnesium bath part of your wind-down routine to prevent reaching for an extra scroll.

A warm shower or bath can be a comforting way to wind down at the end of the day – and it might do more for your sleep than you might realise. As you step out into cooler air, your body loses heat, supporting the natural temperature drop that prepares you for sleep.⁷ Try rinsing and drying off, then slipping into a slightly cooler room to let that temperature change do its work. Using a lavender or chamomile body wash can add soothing scents to make it the perfect time to wind down.

That evening drink can feel like a way to unwind – a signal that the day's done and it’s time to relax. But while alcohol may help you drift off more quickly at first, even a little drink can be linked to poorer sleep quality overall. Alcohol can fragment your sleep through the night, meaning you’re more likely to wake up and spend less time in the deep, restorative sleep⁸ that helps your body feel refreshed the next day. Try skipping alcohol at least three hours before bed and swap it for a soothing tea with valerian or chamomile as part of your unwind ritual.

Think of light like a natural alarm clock – it’s your body’s main timekeeper. Morning sunlight tells your body it’s time to wake up, while evening darkness suggests it is time to sleep.⁹ When you miss that early light, your body clock may drift out of sync, making evenings feel more restless and mornings harder than they need to be. Short on time? You don’t need a long walk to feel the benefits. Research suggests that simply stepping outside in natural light first thing – even for a short time – may help set your body up for better sleep later on.¹⁰ Just remember to protect your skin (even on cloudy days) with sunscreen while you soak up that morning light.

Ever woken up after a poor night’s sleep feeling hungry and craving high-fat foods? When you’re tired, there's research to suggest your body is more likely to look for quick energy, making cravings harder to ignore.¹¹ Creating a soothing end-of-day routine can help break that cycle. Slowing down before bed signals that it’s time to rest and can make it easier to prioritise sleep over snacking. One simple place to start is ending the day with a warm, caffeine-free rooibos tea – a cosy ritual that helps you wind down instead of reaching for an extra snack.

How much you drink during the day can quietly influence how comfortable your nights feel. Waking up thirsty or experiencing muscle cramps can be signs that your body hasn’t had enough fluids earlier on. Sipping water throughout the day helps keep your water intake steady, so you aren’t waking up for all the wrong reasons. Over time, that simple daytime habit can make nights less disrupted and more comfortable.

What you eat in the evening may quietly influence how well you sleep. Heavy, high-fat meals late at night may result in wake-ups through the night and less time spent in the deeper stages of sleep that help you feel properly rested. If dinner ends up being later than planned, why not try staple options like soup, toast or yoghurt. Love a bit of extra protein in the evening? A spoonful of nut butter not only provides a little protein but is delicious too. Pairing mindful snack choices with a herbal tea can become part of your wind-down routine at the end of the day.

Your nightly cuppa can be more than just a comforting way to end the day – it can become your signal that it’s time to unwind. Herbal ingredients like chamomile, lavender and valerian root are commonly used in bedtime teas, and many people use them to help mark the transition from busy evenings to rest. Brewing the same tea each night creates a familiar pause in your routine and over time you can link that repetition to the ritual of winding down and preparing for bedtime.

Good sleep and relaxation isn’t built on one perfect habit – it’s shaped by the small choices you make throughout the day and into the evening. In a world of sleep myths vs facts, it’s often the simplest, most consistent habits that have the biggest impact. Calm nights, mindful caffeine timing, small snacks and good hydration habits can all be part of your ‘time to rest’ routine. You don’t need to change everything at once though. Choose one shift that feels doable tonight, as even subtle changes can make a meaningful difference to how well you sleep and even how you can fall asleep faster.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.