Liv Sarah Berry

How to get better sleep: 6 Simple Strategies to Improve Your Sleep Naturally

So how do we get better sleep? Well, we first have to recognise that sleep is usually the first thing we sacrifice when life gets busy. We stay up late to get more done, or wake up early to squeeze in just one more task. But here’s the truth: skipping out on sleep doesn’t save time. It costs us energy, focus, and balance — especially in our 30s.

The good news? With a few small but powerful changes, you can improve your sleep naturally and wake up feeling refreshed and ready to go.

Here are my six favourite strategies to help you get better sleep without giving up the little joys (like that morning cup of coffee-as if I would ever give that up!)

1. Create a Sleep-Friendly Environment

Sleep isn’t just about closing your eyes — it’s about creating the right environment so your body can let sleep happen.

• Keep your room cool, dark, and quiet (blackout curtains and eye masks can help).
• Experiment with soothing background noise like white noise or rain sounds (these are my 2 favourite)
• Invest in bedding you actually look forward to snuggling into.
• Ditch the phone scrolling before bed — it keeps your brain wired when you’re trying to wind down.

Think of your bedroom as a sanctuary where your body knows: this is the place to rest. Make it cosy, inviting and somewhere that you actually want to go.

2. Why Stick to Consistent Sleep and Wake Times

Your body loves routine. Going to bed and waking up at the same time every day helps regulate your internal clock so you fall asleep faster and wake up more refreshed. Your body gets used to the time that you go to bed. This helps you unwind because your body is already switching off and preparing for sleep. On the other side, your body gets used to when you wake up. Waking up at the same time each day gets your body into this pattern and it starts to feel ready to wake up. No more waking up feeling groggy or like you need more sleep! You’ll even find yourself waking up naturally at the time your alarm usually goes off- a true sign your body is in a good sleep pattern.

✨ Pro tip: Even if you had a late night, try waking up at your usual time. It helps reset your rhythm instead of slipping into the “weekend jet lag” cycle.

Pair this with a calming bedtime routine — think herbal tea, journaling, or gentle stretching — to signal to your body that it’s time to wind down.

3. Cut Back on Caffeine & Alcohol Before Bed

I get it — coffee is life. But caffeine can stick around in your system for hours and make it harder to fall asleep. Now, I would never give up coffee nor would I ask you to do the same. Remember, this is about how to get better sleep WITHOUT giving up the little joys. 

Try these swaps:

• Avoid caffeine after 2–3 p.m.
• Trade that evening cup for a herbal tea (I promise, there are some delicious ones out there).
• Keep alcohol in check — it might make you feel drowsy, but it disrupts deep sleep and leaves you groggy.

This isn’t about giving up the little joys. It’s about timing them so you still get the rest you need.

4. Try Gentle Yoga Before Bed

Restorative yoga is one of my favourite tools for better sleep. Just 5–10 minutes of mindful movement can:

• Calm your nervous system
• Ease restless legs or body tension
• Quiet your mind so you’re not overthinking in bed

A few poses to try:

• Legs Up the Wall (Viparita Karani)
• Child’s Pose (Balasana)
• Seated Forward Fold (Paschimottanasana)

It’s like a love letter to your body before sleep. Ready to try some Yoga for bedtime: Check out this practice on Youtube:

https://youtube.com/@yogawithlivsarahberry?si=_fu3YWvwnLIrvpaa

5. Calm Your Mind with Meditation or Journaling

If you lie awake with a racing mind, this one’s for you. Meditation and journaling both help release mental clutter and prepare your mind for sleep.

• Try a guided sleep meditation or a body scan.
• Spend 5 minutes journaling — release your worries, reflect on your day, or set intentions for tomorrow.

Think of it as decluttering your mind the way you’d tidy your space before bed.

6. Reduce Screen Time Before Bed

I saved the hardest one for last! Screens emit blue light that tricks your brain into thinking it’s daytime, keeping you alert when you need to switch off.

Try:

• Putting your phone away 30–60 minutes before bed.
• Switching on night mode if you must use your phone.
• Swapping scrolling for reading, journaling, or listening to calming music.

It might feel strange at first, but your sleep quality will improve — and so will your mental health.