Expert Methods for Sleeping Better – Which One Will You Try Tonight?

What do you do when you can’t sleep? Lie awake, tossing and turning? Read a book in bed? Go for a late night job to try and tire yourself out? 

It can feel so frustrating when all you want is a good night’s sleep, but your body doesn’t seem to be interested - even when you know you’re tired!

Because sleep is arguably the single most powerful tool for improving our well-being, we’ve put together a selection of expert-backed techniques that you can integrate into your bedtime routine to hopefully get you feeling sleepier faster, staying asleep longer, and waking up feeling refreshed.

The 10-3-2-1-0 Sleep Rule

If you’re someone who loves a clear and memorable framework to stick to, the 10-3-2-1-0 rule could be a game changer for you. Originating from Sports Medicine Physician and Pediatrician, Dr. Jess Andrade, this method helps you gradually prepare for rest throughout the day by sticking to a simple set of rules:

10 hours before bed – No caffeine

Caffeine has a long half-life, meaning it can linger in your system for hours and disrupt your ability to fall asleep. Cutting it out by mid-afternoon can prevent late-night restlessness.

3 hours before bed – No big meals, alcohol, or nicotine: 

Eating late or drinking alcohol might make you feel drowsy, but both can interfere with deep sleep. Alcohol fragments sleep cycles, while heavy meals and nicotine can cause discomfort and restlessness.

2 hours before bed – No work or intense mental activity: 

Give your mind a chance to unwind by avoiding emails, problem-solving, or anything that keeps your brain on high alert.

1 hour before bed – No screens: 

The blue light from phones, TVs, and laptops suppresses melatonin production, making it harder to fall asleep. Try reading a book or practising relaxation techniques instead.

0 – No hitting snooze in the morning: 

Snoozing confuses your body’s natural wake-up process, making you feel groggier. Getting up at the same time every day helps regulate your sleep cycle.

Stimulus Control Therapy (SCT) – Training Your Brain for Better Sleep

Many sleep experts recommend Stimulus Control Therapy (SCT), a cognitive behavioural approach that retrains your brain to associate your bed with sleep rather than wakefulness. If you find yourself tossing and turning at night, this method can help break the cycle of insomnia. The key pillars of SCT are…

Only go to bed when you’re sleepy: 

If you’re lying in bed awake for more than 20 minutes, get up and do something relaxing until you feel tired.

Use your bed for sleep and intimacy only: 

Avoid working, scrolling on your phone, or watching TV in bed - this helps reinforce the mental connection between bed and sleep.

Avoid daytime naps: 

If you must nap, keep it short (20 minutes max) and early in the day.

Get up at the same time every morning: 

This one is so important, we think it needs its own section…

When You Sleep vs When You Wake – What Matters More?

People often assume that going to bed at the same time each night is the key to good sleep. However, according to Dr. Jason C. Ong, a sleep expert, the real game-changer is maintaining a consistent wake-up time:

"Your circadian rhythm, also known as your body clock, is guided by your wake-up time rather than your bedtime. An irregular wake-up time confuses your biological clock in the same way as jet lag, making it harder to fall asleep consistently."

In short, wake up at the same time every day - even on weekends or after a bad night’s sleep - and your body will start to regulate itself naturally.

Active Relaxation – Techniques to Help You Drift Off

If you find your mind racing at night, these relaxation techniques can help transition you into restful sleep:

Sleep Podcasts: Listening to calm, soothing voices can help slow down your thoughts and signal sleep time.

Guided Meditations & Breathing Exercises: Apps like Calm or Headspace offer structured relaxation routines that make it easier to drift off. Try this one from our guest practitioner Zoe Pheonix for free!

Progressive Muscle Relaxation (PMR): This method involves tensing and relaxing different muscle groups to reduce tension and ease into sleep.

Which Sleep Method Will You Try Tonight?

Better sleep is possible with the right strategies. Whether you try the 10-3-2-1-0 method, adjust your wake-up time, or experiment with stimulus control therapy, small changes can make a big difference.

Pick one of these expert-backed methods and give it a go tonight – your future well-rested self will thank you!