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If there’s one thing I’ve learned the hard way, it’s this: a good night’s sleep doesn’t start when you close your eyes — it starts hours before that.
For years, I thought my “inability” to fall asleep was just part of being an overthinker. But it turns out, my brain wasn’t the problem — my lack of a sleep routine was.
When I finally committed to building a wind-down routine, I stopped dreading bedtime. Falling asleep became easy. And mornings? Actually tolerable.
Here’s the simple, realistic sleep routine I built (and still follow) — plus a few key swaps that made the biggest difference.
🕖 Step 1: Set a Consistent Sleep-Wake Time (Yes, Even on Weekends)
I used to think sleeping in on weekends was my reward. But once I learned how much it messed with my circadian rhythm, I started keeping my wake-up time consistent — even if I got to bed a little late.
That alone helped me fall asleep faster and feel more refreshed. It’s like training your body to expect rest — and it starts to show up on time.
🌇 Step 2: Start Winding Down 60–90 Minutes Before Bed
This is where the real magic happens. I have a short, no-fuss routine that signals to my brain: “It’s time to chill.” Here’s what it looks like:
- Dim the lights
- Put my phone in another room
- Make a warm cup of herbal tea (chamomile or rooibos is my go-to)
- Light stretching or just laying on the floor doing nothing
- Read something light — no crime thrillers, tempting as they are
Doing this consistently trained my body to anticipate sleep. Now, I get sleepy around the same time each night — and I don’t lie there staring at the ceiling.
🛏️ Step 3: Upgrade the Sleep Environment
Honestly? This was the game-changer.
No matter how perfect my routine was, I couldn’t fully relax on my old, uneven mattress and flat pillow. The turning point was when I invested in quality sleep gear:
- I switched to the Emma Cooling Elite Mattress — it’s breathable, perfectly firm (but not too much), and hugs my body in a way that actually feels supportive instead of stiff.
- I added the Emma Foam Pillow — it’s adjustable, so I could customize it to fit my exact sleep position. No more scrunching or folding my pillow to “make it work.”
- And I topped it off with their Emma Mattress Protector to keep things fresh, cool, and allergy-friendly. It’s waterproof and machine-washable, which is perfect for peace of mind.
The result? I started falling asleep faster, staying asleep longer, and actually waking up without pain — which still blows my mind a little.
📱 Step 4: No Screens (Or At Least, Less Doomscrolling)
I won’t lie — breaking up with my phone before bed was tough. But when I stopped scrolling TikTok and Reddit until midnight, I started falling asleep in half the time.
If you can’t ditch screens entirely, try this:
- Set your phone to grayscale at night
- Keep it out of arm’s reach
- Switch to a paper book or Kindle with warm light
🧘 Step 5: Gentle Mind Stuff (Not Productivity Stuff)
I used to journal in a goal-oriented way — brain dumps, habit trackers, etc. Now I just write down three things I’m grateful for or something random I noticed that day.
Sometimes I stretch. Sometimes I breathe for 2 minutes. Nothing intense. The goal is calm, not accomplishment.
🌅 Final Thoughts: Your Routine Doesn’t Need to Be Perfect
If you’re not a “routine person,” that’s totally fine. You don’t need an hour-long checklist to get better sleep — just a few consistent cues that help your mind and body shift into rest mode.
For me, swapping out my old sleep setup for the Emma Cooling Elite Mattress and building a simple wind-down ritual was the reset I didn’t know I needed.
And if you’re not sure it’ll work for you — Emma offers a 100-day trial period, so you can test it risk-free.
Better sleep doesn’t just make you feel rested — it makes everything else easier. You show up better for work, your relationships, and honestly, yourself.
So if you’re tired of feeling tired, maybe it’s time to make bedtime your favorite part of the day.
