If you’re anything like me, your sleep schedule has probably seen better days. Between late-night scrolling, work deadlines, and the constant “just one more episode,” there were months where I couldn’t remember what it felt like to wake up actually refreshed.

But over the last year, I’ve made sleep a non-negotiable part of my wellness routine, and it has genuinely transformed my energy, my mood, and my overall health. Today, I’m sharing the exact sleep hygiene habits that helped me reset my nights, along with one surprising addition (hello, tart cherry juice) that made a bigger difference than I ever expected.

Why I Started Prioritizing Sleep

I reached a point where feeling exhausted (and kind of bitchy) was basically my personality trait. Afternoon crashes, brain fog, irritability — the whole thing. What finally hit me was realizing how much poor sleep affects everything else: my hormones, my stress levels, my workouts, my skin, even my digestion. Quality sleep isn’t just “nice to have.” It’s literally foundational for your physical and mental health.

And as adults, here’s what we actually need:

• Women (18–64): 7–9 hours of sleep
• Men (18–64): 7–9 hours of sleep
• Adults 65+: 7–8 hours

When I started taking that seriously, everything shifted.

What Actually Helped Me Sleep Better: My Sleep Hygiene Routine

These are the habits I’ve woven into my evenings that made my sleep consistent for the first time in years:

1. A Consistent Sleep-Wake Schedule

I used to treat my sleep schedule like a flexible suggestion. Now? I go to bed and wake up at the same time every day (yes, weekends too). My body thanks me for it — I fall asleep faster and wake up without feeling like a zombie.

2. A Real Bedtime Routine

I give myself 30–60 minutes to unwind now. I dim the lights, wash my face slowly instead of in a frantic rush, and sip on something calming. This cueing system tells my brain “we’re powering down.”

3. No Screens Before Bed

This one hurt, I won’t lie. But limiting screens before bed has been revolutionary. Blue light messes with your melatonin levels, and I felt the difference within days of swapping doomscrolling for stretching or reading.

4. Making My Bedroom a Sleep Sanctuary

I invested in blackout curtains, colder temps, and the softest bedding I could find. My bedroom now feels like a place meant for sleep, not a second office or doom-scroll cave.

5. Calming Evening Nutrition

I stay away from caffeine after mid-afternoon and avoid heavy meals late at night. If I want a little something, I go for light snacks or my new favorite — tart cherry juice.

The Viral Tart Cherry Juice Habit That Changed My Nights

I’ll be honest: I was skeptical. Tart cherry juice sounded like one of those trendy wellness hacks that gets hyped on social media and disappears a month later. But the science is actually solid, and believe it or not, I truly felt the difference.

Tart cherry juice naturally contains melatonin, which supports your sleep-wake cycle. It’s also full of antioxidants that help with inflammation, recovery, and overall health. After a week of drinking it before bed, I noticed I was falling asleep faster and not waking up as much in the middle of the night.

So yes, I am absolutely a tart cherry juice believer now.

My Go-To: The Sleepy Girl Mocktail

If you want to make your nighttime routine feel extra luxurious, this mocktail is perfect. It’s refreshing, calming, and has become my favorite part of winding down.

Sleepy Girl Mocktail

• 1/2 cup tart cherry juice
• 1 tbsp fresh lime juice
• Lime LaCroix (or any sparkling water)
• Optional: a sprinkle of magnesium for optimal relaxation

It’s simple, delicious, and feels like a tiny ritual, which is half the magic of good sleep hygiene.

Your Best Sleep Begins Tonight

Upgrading my sleep hygiene has made my days brighter, my mind clearer, and my mood way more stable. Sleep really is foundational to health, and once I treated it that way, everything else in my wellness routine started falling into place.

If you want to start improving your sleep, pick one or two habits from this list and try them tonight. And if you want that easy win? Start with the mocktail. Other sleep faves are linked on my LTK if you want the exact products I love.

Here’s to better sleep, and even better mornings.