If falling asleep feels like a nightly struggle, you’re not alone. For many people, bedtime becomes a cycle of staring at the ceiling, tossing and turning, waking up repeatedly through the night, or feeling physically exhausted while the mind refuses to slow down. Poor sleep can leave you drained the next day, but a few simple changes to your bedtime routine can make a real difference. Small habits that help relax the body, quiet a racing mind, and create the right sleep environment can make it easier to drift off and stay asleep through the night.
Dr Jeremy London, a board-certified cardiothoracic surgeon with 25 years of experience, is sharing four simple habits that can help improve sleep quality, especially for those who struggle to fall asleep. In an Instagram video shared on May 27, the heart surgeon breaks down the practical changes that have personally helped him build a healthier relationship with sleep – tips that may also help you wind down more easily and get a more restful night’s sleep.
Avoid late-night meals
Eating late at night, especially just before bed, could be one of the reasons your sleep feels disrupted or restless. Dr London recommends avoiding heavy meals too close to bedtime and allowing your body at least 90 minutes to two hours to begin digesting before you go to sleep. According to him, going to bed on a full stomach can interfere with sleep quality and leave you tossing and turning through the night.
He explains, “Don’t eat too close to bedtime. Give yourself about an hour and a half to two hours so that you can start the digestive process. For me personally, going to sleep on a full stomach is a setup for a restless night.”
Take a hot shower
One of the body’s main signals that it’s time to sleep is a natural drop in core body temperature. Dr London explains that taking a hot shower before bed can support this process by helping the body cool down gradually as the warm water evaporates from the skin. This gentle cooling effect signals the body that it’s time to wind down, making it a simple yet effective habit for promoting better sleep.
The heart surgeon suggests, “Try a hot shower. One of the ways our bodies signal that it’s time to go to sleep is a drop in body temperature. By taking a hot shower and letting your temperature come down slowly, it is simple but very powerful.”
Destress
Stress and a racing mind can often make it difficult to fall asleep. When you’re lying in bed thinking about everything still left to do, your body may feel tired but your mind remains alert. Dr London recommends giving yourself time to mentally unwind before bed and allowing the mind to slow down. Calming activities such as light reading can help ease stress, relax the mind, and create the right conditions for deeper, more restful sleep.
He explains, “Destress. Read. Kill the screens. Put the work away. Let your mind quiet.”
Control your environment
Another key part of getting restful sleep is creating the right sleep environment. Dr London recommends keeping your bedroom dark, quiet, and cool to support better sleep quality. A dark room with minimal light helps promote melatonin release, the hormone that signals to your body that it’s time to sleep, while a cooler room supports the body’s natural drop in temperature, making it easier to fall asleep and stay asleep through the night.
The heart surgeon highlights, “I think this one is really important. Control your environment. Dark, quiet, and cool. Now, I can tell you I have struggled with sleep for years. It is my Achilles heel. But by utilising these four habits, I am slowly changing my relationship with sleep.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
