You’ve been there... tossing and turning, staring at the ceiling, questioning every life decision because you just can’t switch off. The reality? Your sleep hygiene (or lack of it) is probably the culprit. But fear not, legends! We’re here to help you craft the ultimate relaxing bedtime routine that will have you drifting off faster than a bloke after a Sunday BBQ.

Science backs it. Good sleep hygiene improves cognitive function, mood, and overall health. So, if you’re ready to upgrade your sleep quality and wake up feeling like an absolute weapon, follow these five simple steps for the ultimate pre-sleep wind-down.

Step 1: Ditch the Doom Scroll & Dim the Lights

Before you even think about jumping into bed, it’s time to cut the screen time. Your phone’s blue light is the arch-nemesis of melatonin (the sleep hormone), tricking your brain into thinking it’s still go-time. Instead, try this:

• Set your phone to night mode an hour before bed.

• Swap TikTok rabbit holes for a good book.

• Use warm lighting or Himalayan salt lamps to set the vibe.

If you absolutely must use tech, opt for an evening relaxation technique like a guided meditation or a sleep story app. Better yet, we’ve curated a calming bedtime playlist for you. Hit play below and thank us later.

 

Step 2: Fuel Your Sleep with Smart Food Choices

What you eat (and when you eat it) can have a huge impact on your sleep quality. Here’s how to fuel your sleep properly:

• Avoid alcohol and caffeine at least 4-6 hours before bed (yes, even that “one beer” can disrupt deep sleep).

• Stick to whole foods. Lean proteins, healthy fats, and complex carbs like sweet potatoes can help regulate sleep hormones.

• Eat dinner at least 2-3 hours before bed to prevent late-night digestion from keeping you awake.

• Magnesium-rich foods like bananas, almonds, and dark chocolate (yes, chocolate!) can promote relaxation.

A well-balanced diet supports good sleep hygiene, so think twice before smashing a greasy takeaway or nightcap before bed.

Step 3: Upgrade Your Sheets, Upgrade Your Sleep

The right bedding can make all the difference when it comes to sleep quality. Soft, breathable fabrics help regulate body temperature, ensuring you stay comfortable through the night.

Here’s why The Lad Collective sheets are designed for better sleep:

• Breathable & moisture-wicking (goodbye, night sweats)

• Ridiculously soft (you’ll never want to leave bed)

• Easy to fit & wash (because no one has time for sheet struggles)

Your sleep environment plays a huge role in good sleep hygiene. Investing in quality bedding can help you wake up feeling refreshed and ready to take on the day.

Discover The Lad Collective’s premium bedding HERE

Step 4: Create a Wind-Down Ritual

Humans love routine, and your body is no different. My mum has always said that establishing a pre-sleep relaxation method signals your brain that it’s time to power down. Try incorporating:

• A hot shower or bath (proven to drop your core temp and induce sleep)

• Deep breathing exercises (try the 4-7-8 technique)

• A few gentle stretches to relieve tension

Pair this with a herbal tea, like chamomile, valerian root, or a cheeky lavender blend, to send you straight into dreamland.

Step 5: Keep it Cool, Dark & Comfy

Your bedroom environment can make or break your sleep quality. Optimise it by:

• Setting the temp to 18-22°C (science says it’s the sweet spot for deep sleep)

• Blocking out light with blackout curtains or a sleep mask

• Investing in quality pillows & mattress toppers (your spine deserves it)

Oh, and if your sheets have seen better days, it might be time for an upgrade. The right bedding can transform your sleep experience.

Creating the perfect relaxing bedtime routine doesn’t have to be complicated. Small, consistent tweaks can make a huge difference in how to improve sleep quality and help you wake up feeling fresh.

And remember, great sleep starts with great sheets. Don’t settle for average—treat yourself to The Lad Collective’s bedding and experience sleep like never before.

Now go forth and sleep like an absolute legend.