Hi all, I’m Toni, co-founder of Extracted 👋

Four years ago I was like one in three of us: struggling night after night with insomnia. Fast forward to 2024 and I’m now sleeping an average of eight hours a night. I’m not saying that every single night is perfect, but I would classify myself now as a “good sleeper” - something I never thought possible a few years ago. 

So, if you’re struggling like I was, I’ve compiled my 11 top tips for better sleep - there are others like stretching, breathing techniques, having a warm bath etc., but these are the ones that work best for me, so I wanted to share them with you...

#1 Go to Sleep When You’re Sleepy

No s**t, Sherlock - but hear me out! So often we put pressure on ourselves to “get an early night” and head up to bed before we’re actually sleepy. This can lead to huge amounts of frustration when your “early night” turns into “early hours”. I like to wait until my eyelids are going on the sofa, and only then will I head to bed - even if that's midnight. 

Listen to your body’s natural signals, and try to sleep when you’re genuinely ready for rest.

#2 The 3-2-1 Rule

This one has been a game-changer, and it’s as easy as 1,2,3! The 3-2-1 rule means no food 3 hours before bed, no liquids 2 hours before and no screens 1 hour before. It’s all about winding down gradually, so your mind and body know it’s time to shift into sleep mode, and it also means you’re leaving ample time for your food to digest. I always used to have a decaff tea before bed and wondered why I was getting up to use the loo in the middle of the night. Making sure I don’t have any liquid 2 hours before bed has been a revelation. 

#3 PJs On, Make-up Off

Having a nighttime ritual is like sending a signal to your brain that it’s time to wind down. I always make sure I’m in my pyjamas with teeth brushed and make-up off as early as I can in the evening (there’s nothing that will wake you up more than splashing your face with water and putting fiery peppermint in your mouth just before bed!). That way, when my eyes start going (as per tip number one) I can head straight upstairs to bed.

#4 Wake Up at the Same Time

Consistency is key when it comes to quality sleep. Even on weekends, I try to wake up at the same time each day (having a toddler certainly helps with this). This helps regulate your body’s internal clock and makes it easier to fall asleep at night. Did you know that the time you wake up in the morning has a greater effect on your body clock than when you go to bed?

#5 Think Mundane Thoughts

If your mind is racing at bedtime, try this trick: think of something boring! Going over mundane tasks, like what you need to buy at the supermarket, or even counting backwards from 100, can help quiet the mind. Or just choose a boring word and say it over and over in your head. This simple tip has saved me from many restless nights!

#6 Use a Reading Light

A dim reading light can be a great addition to your bedtime routine. Reading a few pages of a book (ideally, nothing too stimulating) can help you drift off to sleep. Plus, it’s a nice break from screens, which not only emit blue light but the content of which can get your cortisol and adrenaline levels skyrocketing. I use this USB-charged reading light - it has a nice orangey glow and means I don’t have to worry about turning my bedside lamp off and being plunged into darkness when I’m not yet ready to sleep. 

#7 Try White Noise

White noise is excellent for blocking out background sounds that might disrupt your sleep - I’m slightly addicted to it and can no longer sleep in silence! From a fan to a sound machine or even rain sound playlists on YouTube, gentle background noise can help you relax and create a soothing environment. I use this portable white noise machine which is brilliant. 

#8 Use an Eye Mask

Blocking out light with an eye mask helps signal to your brain that it’s time to sleep. This is especially helpful if you’re sensitive to light or don’t have blackout curtains. A comfortable eye mask can make all the difference when it comes to falling and staying asleep. I like this silk-feel wraparound one because it’s adjustable and therefore not too tight. It’s supposed to help reduce wrinkles too - bonus! 

#9 Remember: Sleep WILL Come

One of the biggest hurdles in falling asleep is stressing about not sleeping. Remember that sleep will come, even if it takes a little longer some nights. If you can, try to let go of any anxiety about the clock (I don’t have one on my bedside table for this very reason), relax, and trust that sleep will eventually follow. It always does. 

#10 Get Sunlight First Thing

This is something I learned from the late, great Dr Michael Mosley: Exposing yourself to bright light in the morning can help you sleep better (both in terms of quality and duration) at night.

Getting outside for some sunlight within an hour of waking helps reset your internal clock and lets your body know it’s daytime. Even if it’s just a quick walk or enjoying your morning coffee by a window, sunlight is a simple but powerful tool for better sleep. Think about investing in a 'sunrise alarm clock' during the winter months. 

#11 Sleepee Supplement

Finally, our 11-ingredient Sleepee supplement can be an effective aid if you’re struggling with sleep. Formulated with natural, proven ingredients that help ease you into restful sleep, Sleepee is a great addition to your sleep routine, and one that’s now loved by thousands of ex-insomniacs like me! Read more about our story here.

I take two Sleepee capsules half an hour before bed and find this is the optimum time for them to start working their magic. While they’re kicking in, I’ll watch something funny/uplifting or relaxing on TV (no thrillers - and I never watch the news before bed!). 

I hope these tips bring you one step closer to the restful nights we all deserve. If you have any you’d add to my list, please leave them in the comments below!