How to Build a Sleep Routine That Actually Works

Most of us know we should sleep better. Fewer of us know where to start. The good news: you don't need a complicated biohacking setup. Better sleep usually comes down to a handful of habits, done consistently. Here's a simple routine you can actually stick to.

1. Fix your wake-up time first

It sounds backwards, but a consistent wake-up time, even on weekends, is one of the most effective ways to improve sleep. Your body clock anchors to when you get up. Pick a time you can keep seven days a week and stick to it for two weeks.

2. Get morning light

Step outside for 10 to 15 minutes within an hour of waking. Natural daylight helps set your internal clock, which makes it easier to feel sleepy at the right time at night. A walk, coffee on the balcony or the school run all count.

3. Set a caffeine cut-off

Caffeine can stay in your system for many hours. A good rule of thumb is no caffeine after midday, or at least eight hours before bed. That includes energy drinks, pre-workout, strong tea and dark chocolate.

4. Make your bedroom cool, dark and boring

• Cool: most people sleep best in a room around 17 to 19°C.
• Dark: blockout curtains or an eye mask make a real difference, especially in Aussie summers with early sunrises.
• Boring: keep work, TV and scrolling out of bed so your brain links bed with sleep.

5. Build a 30-minute wind-down

Give yourself a buffer between "on" and "off". About 30 to 60 minutes before bed:

• Dim the lights and put your phone on the charger outside the bedroom if you can.
• Do something low-key: read, stretch, shower or journal.
• Keep it the same each night. Repetition is what makes it work.

6. Where supplements can fit in

Supplements aren't a replacement for the habits above, but many people like to include them as part of their wind-down. The most common ingredients:

• Magnesium: involved in normal nervous system and muscle function. Glycinate is the most popular form for evenings. (Not sure which magnesium to choose? Read our magnesium guide.)
• Glycine: an amino acid often taken before bed as part of a relaxing routine.
• L-theanine: an amino acid found naturally in green tea, popular for supporting a calm, relaxed state.
• Ashwagandha: a herb traditionally used in Ayurvedic medicine to help the body adapt to everyday stress.

A note on melatonin: in Australia, melatonin is a prescription medicine for most people, and only available from a pharmacist without a prescription for adults 55 and over. Talk to your doctor or pharmacist if you're considering it.

GlowBelly picks for your wind-down

• L-Theanine + Magnesium Glycinate: 400mg L-theanine and 200mg magnesium glycinate in one softgel.
• Deep ZZZ Sleep Gummies: glycine, magnesium, L-theanine, valerian and passionflower in a berry gummy with no added sugar.
• Night Star Sleep Gummies: GABA, L-theanine and ashwagandha with vitamins B6, B12 and D3.
• Or take the guesswork out with our Sleep Stack on the homepage (Night Star, Magnesium Glycinate Gummies and Ashwagandha) and save 10%.

Browse everything in Sleep & Calm.

The bottom line

Start with the basics: same wake time, morning light, caffeine cut-off and a consistent wind-down. Give it two weeks. Then, if you like, add one supplement at a time so you know what's working for you.

If you regularly struggle to fall or stay asleep, snore heavily or feel exhausted during the day, speak to your GP. Ongoing sleep problems are worth a proper check-up.

This article is general information only and isn't medical advice. Always read the label and follow the directions for use. If symptoms persist, talk to your health professional.