12 Hacks for Better Sleep Routines

I used to believe sleep was for the weak.

My nights were a blur of glowing screens, the thrill of a video game, and the short-lived comfort of binge eating. I’d collapse into bed at 3 a.m. feeling wired and exhausted at the same time. Waking up felt like a battle. I was irritable, unfocused, and running on fumes. I know what it’s like to have your nights work against your days. But I learned that sleep isn’t a luxury. It’s the foundation of everything. It’s what gave me the strength to overcome my addictions, lose over 110 pounds, and build a life I’m proud of.

If you’re tired of being tired, I get it. Here are the 12 real-world hacks that helped me reclaim my nights and transform my life.

The Wind-Down Is Not Optional

You can’t expect your brain to go from 100 to 0 in five minutes. It needs a runway to slow down. An hour before your intended bedtime, declare a "wind-down" period. This isn't about complicated rituals. It's about signaling to your body and mind that the day is ending.

For me, this means putting my phone away. Far away. The blue light from screens messes with your body's natural sleep signals. Instead, I’ll read a physical book (usually something spiritual or historical), listen to some quiet instrumental music, or just sit in a quiet room and think. It feels strange at first if you're used to constant stimulation. But soon, your body will start to crave this quiet time.

Your Bedroom Is a Sanctuary, Not a Command Center

Your bedroom should have two purposes: sleep and intimacy. That’s it. When I was deep in my bad habits, my bedroom was my office, my movie theater, and my cafeteria. It was a space of chaos, and my sleep reflected that.

I made a simple rule: no work, no serious discussions, and no food in the bedroom. I moved my desk to another room. I stopped eating in bed. This simple change trained my brain. When I walk into my bedroom now, it knows it’s time to rest. Keep it clean, dark, and cool. Make it a place you want to retreat to.

My 12 Go-To Sleep Hacks

Here’s the full list of strategies that made the biggest difference for me. Don't try to do them all at once. Pick one or two that feel easiest and build from there.

1. Stick to a Schedule. This is the most important one. Go to bed and wake up at the same time every single day. Yes, even on weekends. Consistency is king. It sets your body’s internal clock, making it easier to fall asleep and wake up naturally.

2. Get Morning Sunlight. As soon as you wake up, get 10–15 minutes of direct sunlight. Open the blinds, step outside, or sit by a window. This helps to anchor your body's rhythm and tells it, "Hey, it's time to be awake!"

3. Move Your Body Early. Regular exercise is incredible for sleep. But timing matters. A tough workout too close to bed can leave you energized. I get my exercise in during the morning or early afternoon. It helps me burn off restless energy long before I need to wind down.

4. Watch the Caffeine. I love my morning coffee, but I have a strict cut-off time. No caffeine after 2 p.m. It can stay in your system for hours and wreck your ability to fall into a deep sleep, even if you don't feel "wired."

5. Re-think Your Dinner. A huge, heavy meal right before bed is a recipe for disaster. I used to be the king of late-night eating, and I always paid for it with restless nights. Eat your last big meal at least three hours before bed. If you’re hungry later, have something small and light, like a handful of almonds or a piece of fruit.

6. The Brain Dump. Is your mind racing with worries or tomorrow’s to-do list? Get it out of your head. Keep a simple notebook by your bed. Before you turn out the lights, write down everything that’s on your mind. Once it's on paper, you give your brain permission to let it go for the night.

7. Keep It Cool. Your body temperature naturally drops to initiate sleep. You can help it along by keeping your bedroom cool. Experts recommend a temperature between 60-67°F (15-19°C).

8. Embrace the Dark. Light is the enemy of sleep. Invest in good blackout curtains. Cover or remove any electronics with glowing lights. A dark room promotes the production of melatonin, the hormone that governs sleep.

9. The Power of Prayer. For me, as an Orthodox Christian, my evening prayers are non-negotiable. It’s not a ritual I do to "get" something. It’s a conversation. It’s the moment I hand over all my anxieties, my failures from the day, and my hopes for tomorrow to God. It calms my soul in a way nothing else can and puts everything into perspective. It's the ultimate brain dump, giving my burdens to someone much stronger than me.

10. Limit Naps. If you’re exhausted, a short nap can be helpful. But keep it to 20–30 minutes and do it before 3 p.m. Long or late naps can make it much harder to fall asleep at night.

11. Hydrate Smart. Drink plenty of water during the day, but try to slow down an hour or two before bed. No one likes having their sleep interrupted by multiple trips to the bathroom.

12. Ditch the Snooze Button. I know, it’s painful. But hitting snooze fragments your sleep. That extra 9 minutes of light, low-quality sleep just makes you feel groggier. When the alarm goes off, get up. Put your feet on the floor and start your day.

It all comes down to small, consistent choices. I didn't fix my sleep overnight. It was a process of taking one small step, then another. It was about choosing to honor my body and mind with the rest they deserved.

It’s not about perfection. It’s about progress. You will have nights where you slip up, and that’s okay. The goal is to build a routine that serves you most of the time.

What’s one small change you can make tonight to honor your need for rest?