Are you feeling sleepy but can 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 how often do we really pay attention to the factors that help us get a good night’s rest?

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. Here are seven simple things to consider:

1. The book

If you’re keen to understand the science behind your rest, Why We Sleep by Matthew Walker is a must-read book. 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 down a little earlier each night.

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.

Though they seem bulkier than usual, they are incredibly light and cover your entire eye area for a complete blackout effect. 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). You can see the range of colours available and buy them here.

3. The pillow spray

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

4. 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. The blue light emitted by screens can affect with your circadian rhythm and trick your brain into thinking it’s still daylight. This can delay your ability to fall asleep and reduce the overall quality of your rest.

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.

5. The environment

Your bedroom should be a sanctuary for rest. Ensure your sleep environment is as comfortable as possible by investing in a quality mattress and pillows that support your sleeping position. Additionally, keeping the room cool (around 18°C or 65°F) and dark helps signal to your body that it’s time to sleep. Consider blackout curtains, a fan, or a white noise machine to block out disturbances. Reducing clutter and keeping the space tidy can also have a positive impact on your mind, making it easier to relax.

6. The workout

Physical activity has a direct positive impact on your ability to sleep. Exercise helps to release endorphins, reduce stress, and regulate your body’s internal clock. However, try to avoid intense exercise close to bedtime, as it could make it harder to fall asleep. Aim for at least 30 minutes of moderate exercise each day, whether it’s walking, swimming, or yoga. Before you go to sleep, you can do basic stretches or meditation.

7. The caffeine

Caffeine is a known sleep disruptor, and it’s best to avoid it for at least 6 hours before you go to bed. The same goes for heavy meals. Eating a large or spicy meal late at night can cause discomfort and disrupt sleep. If you’re hungry before bed, try a light snack, like a banana or some yoghurt, that won’t disturb your digestion. Keep your vitamins in check and make sure you are taking the right supplements (including magnesium, which supports the production of melatonin, the hormone that controls sleep-wake cycles).

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 perfect rest, 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 no-phone rule, reseting your approach to rest is one of the best decisions you can make for your wellbeing.