Are you feeling sleepy but can’t actually fall asleep? Do you wake up during the night and stare at your screen, unable to fight the hazy vision but equally unable to put the phone down and try to go back to sleep again? Or simply waking up three hours too early?

We all know that sleep is crucial for our mental and physical health (to the point that there is a World Sleep Day to celebrate it)but we don’t often pay attention to the factors that help us get a good night’s rest. And the results are in: According to the Mental Health Foundation, the average UK adult only gets three days a week of good quality sleep, with one in seven adults  saying they don’t get the sleep they need to function well on any day in a typical week.

It’s easy to reach for more and more pills in hopes of a miraculous change in your sleep schedule. And while some supplements do have incredible benefits (as we’ll see later), the power of good habits is uncontestable.

So, in light of this special World Sleep Day, we’ve stopped hitting the snooze button and created a RESET guide to getting back on track with your sleep habits and feeling your best.

Some of our tips include sleeping aids that are known to help you fall asleep faster and have a deeper sleep, others are slightly more routine-focused. None of it is universal – you’ll need to experiment and see what works for you – but we all have to start somewhere. So without further ado, here are eight simple tips from the RESET team for you to consider:

How to sleep better: 8 tips from our team

1. The book

If you’re keen to understand the science behind your rest, Why We Sleep by Matthew Walker is a must-read. As a renowned sleep scientist, Walker delves into the profound ways sleep impacts everything from memory and emotional health to the long-term effects of sleep deprivation on our longevity.

While the book is packed with insights, it can be heavy on scientific detail, especially for those without a scientific background. Take your time absorbing the facts and figures – resist the urge to skim through them. Even if you don’t remember every term or concept, the real takeaway might be the motivation to put your phone away a little earlier each night – and that’s impactful enough already.

2. The sleep mask

Whether it’s streetlights, a partner who loves watching late-night TV, or just the need for total darkness to reset your circadian rhythm, a sleep mask can block out light and other distractions that might keep you from getting the deep, restorative sleep you need.

There are many options out there – from plush, contoured masks to ones with added cooling features. Drowsy masks are well-known for their comfort and, from personal experience, we can attest that they truly make you feel like you’re floating on clouds.

Another option is Longevity, which we tried recently and included in our Mother’s Day gift guide (confident that mothers are the prime beneficiary of sleep aids). These have contoured eye cups so they cover your entire eye area for a complete blackout effect.

Both of these masks seem a little bulkier than usual but they are actually featherlight and very cushiony. Here is a big plus, also: they actually stay securely put throughout the night (no more waking up at 6 am with the mask pushed up to your forehead).

3. The no-phone rule

One of the most damaging habits to your sleep cycle is the temptation to reach for your phone right before bed and doomscroll. The blue light emitted by screens can affect with your circadian rhythm and trick your brain into thinking it’s still daylight, which delays your ability to fall asleep and reduce the overall quality of your rest. Plus, doomscrolling can distract you, which keeps you awake, stimulates your brain and delays REM sleep.

We all know it, and we all still do it. However, setting a “no-phone” rule for at least 30 minutes before bed can work wonders. Instead of scrolling through social media or checking emails, try reading a book, doing some light stretching, or meditating (and leave your phone in another room). The goal is to give your mind a chance to wind down without digital distractions. Remember that it’s all about habit-forming, and FOMO is all in your head.

4. The scent

You would be surprised what a hint of lavender can do to make you feel calmer and fall asleep faster. If you have never used a pillow spray before, the Feather & Down sprays are very reasonably priced, so you can confidently buy one for a trial run. Just a light spritz on the side of your pillow where you rest your head will do the trick.

The brand has also launched a new Magnesium & Passionflower Dream Mist that you can spray onto the body after a shower and before bed. We haven’t tried this one yet, but judging by how enveloping the scent of their pillow spray is, we imagine this will be just as effective. It’s also enriched with magnesium and passionflower extract, both known for their calming and soothing properties.

5. The environment

Your bedroom should be a sanctuary for rest. Create a sleep environment that is as comfortable as possible by investing in a high-quality mattress and pillows that support your sleeping position.

For pillows:

If you tend to sleep on your side, a thicker, firmer pillow can help keep your neck and spine aligned by filling the gap between your shoulder and head. Back sleepers usually do best with a medium-support pillow that supports the natural curve of the neck without pushing the head too far forward. And if you’re a stomach sleeper, a softer, flatter pillow is often more comfortable, as it stops your neck from tilting upwards too much during the night.

For mattresses:

Mattresses can be a little trickier, especially if you share a bed with someone who sleeps differently. In many cases, a medium-firm mattress works well as a middle ground, offering enough cushioning for side sleepers while still providing the support back and stomach sleepers need. Hybrid or memory foam mattresses can also be a good option for couples, as they adapt to different body shapes and sleeping styles while helping to reduce motion transfer — meaning you’re less likely to feel your partner moving during the night.

Keep your bedroom cool (around 18°C or 65°F) and dark to signal to your body that it’s time to sleep. Small changes can help here: blackout curtains can block out early morning light, a fan can keep the air circulating, and a white noise machine can soften outside sounds that might otherwise wake you. It’s also worth paying attention to the feel of the space itself. A tidy, uncluttered bedroom can have a surprisingly calming effect

6. The supplements

Keep your vitamins in check and make sure you are taking the right supplements. When it comes to sleep, magnesium is having a moment – and for good reason. According to the Sleep Foundation, magnesium can help you sleep longer, get better quality sleep, and feel less tired. While the studies are limited, they do suggest there’s a link between magnesium levels and sleep quality thanks to its role in calming the nervous system and supporting melatonin production.

If you struggle to switch off at night and want to dip your toes in sleep supplements, PureSport’s Sleep Bundle might be worth a look. It combines ultra magnesium with calming compounds like Ashwagandha and L-Theanine to ease stress and wind down.

If you want both the health benefits and the taste, welcome to the wonderful world of wellness drinks. There are myriad powders out there – from mushroom blends to adaptogenic mixes – but WelleCo’s The Evening Elixir is a particularly lovely one to wind down with. The brand was created by Australian model Elle Macpherson, and the drink is warm, slightly sweet and gently herbal – somewhere between a mild hot chocolate and a calming herbal tea. It contains magnesium, vitamin C (from acerola), niacin, and calming herbs like chamomile, lemon balm and passionflower.

7. The workout

Regular movement can make a real difference to how well you sleep. Exercise helps release endorphins, reduce stress, and keep your body’s internal clock ticking along nicely. That said, timing matters. Intense workouts right before bed can leave you feeling too energised to drift off, so it’s usually best to finish them a few hours earlier.

Aim for around 30 minutes of moderate activity each day, whether that’s a brisk walk, a swim, or a yoga class. And if you’re looking for something to do closer to bedtime, keep it gentle – a few light stretches, some slow breathing, or a short meditation can help your body shift into wind-down mode.

8. The caffeine

Here it is – the elephant in the room (that’s why we left it for last!). Most of us know that afternoon coffee or evening tea can mess with sleep, but sometimes that caffeine creep happens without us even realising it. Try to avoid it for at least six hours before bed – yes, that includes your cheeky post-work latte or the energy drink you grabbed because you “needed a boost.”

And let’s be honest: we’ve all gone to bed a little hungry or finished a late-night takeaway thinking, “I’ll just sleep it off.” Big, heavy, or spicy meals can leave you tossing and turning, so if you need a snack, keep it simple – a banana, some yoghurt, or a few nuts will do the trick without upsetting your digestion.

Don’t sleep on it

Sleep isn’t just something we “do” – it’s essential for our health, mood, and productivity. While there’s no magic formula for catching the perfect Zs, taking small steps to prioritise your sleep habits can lead to big improvements over time. From the science behind sleep in Why We Sleep to the simple comforts of a pillow spray, sleep mask, and a humble physical book, resetting your approach to rest is one of the best decisions you can make for your wellbeing, and – we can attest from trying all these different tips and tricks – it will pay off in the long term.