01How to Build a Sleep Routine That Actually Works

Athletes don't just show up and train. They prepare, recover, track progress, and follow systems. Sleep works the same way — and most people treat it as an afterthought.

If you're waking up tired, relying on caffeine to function, or lying in bed staring at the ceiling, the problem usually isn't that you need more time in bed. It's that your sleep routine (or lack of one) is working against you.

Here's how to build one that works.

03Start with the Foundation: Your Sleep Environment

No routine will fix a sleep environment that's working against you. Before anything else, assess your setup.

Your Mattress

This is the most important physical factor. A mattress that's too firm, too soft, running hot, or simply worn out creates discomfort that disrupts sleep cycles — even if you don't fully wake up. If your mattress is more than 7–8 years old, or you regularly wake up stiff, sore, or unrested, it's worth evaluating.

Shopping for a mattress is similar to buying the right training equipment: you need support that matches your body and how you move (or sleep). The best way to know is to try them in person — lying on a mattress for 10 minutes in a showroom tells you far more than any spec sheet. Explore our full mattress collection or visit one of our 5 LA locations for guided help.

Temperature

Your core body temperature drops as you fall asleep. A room that's too warm fights this process. Aim for 65–68°F. If you can't cool the room, lightweight, breathable bedding helps.

Light and Darkness

Light signals your brain to stay alert. Even low-level ambient light from electronics or outside sources can suppress melatonin production. Blackout curtains or a sleep mask are worth the investment.

04Set a Sleep Schedule — Then Treat It Like a Commitment

Your body operates on a circadian rhythm — an internal clock that regulates when you feel sleepy and when you feel alert. The most effective way to improve that rhythm is simple: go to bed and wake up at the same time every day.

This includes weekends. Sleeping in by two or more hours on Saturday and Sunday is enough to shift your internal clock and make Monday mornings genuinely harder. A consistent schedule within 30–60 minutes, seven days a week, is the single highest-ROI sleep habit you can build.

How do you find the right bedtime? Work backwards from your wake time. If you need to be up at 6:30 a.m. and you need 8 hours of sleep, your target bedtime is 10:30 p.m. — and that means being in bed with lights off, not starting your wind-down at 10:30.

05Build a Wind-Down Routine (30–60 Minutes Before Bed)

Your brain doesn't switch off instantly. A wind-down period helps shift from the alert, active state you're in for most of the day into a state conducive to sleep.

An effective wind-down routine has a few key characteristics:

  • Consistent — same steps in the same order, every night
  • Screen-free — at least 45–60 minutes before lights out
  • Low stimulation — no stressful conversations, intense TV, or work
  • Your choice — whatever genuinely relaxes you

Options That Actually Help

  • Reading (physical book, not a tablet)
  • A warm shower or bath (raises body temperature, which then drops — triggering sleepiness)
  • Light stretching or gentle yoga
  • Herbal tea — chamomile, valerian root, or passionflower are the most studied options
  • Journaling — especially writing tomorrow's to-do list, which reduces "open loop" anxiety at bedtime
  • Breathing exercises — a simple 4–7–8 breath pattern (inhale 4 sec, hold 7 sec, exhale 8 sec) activates the parasympathetic nervous system

Avoid Before Bed

  • Screens with bright or blue-toned light
  • Intense exercise (finish vigorous workouts at least 2–3 hours before bed)
  • Alcohol (disrupts sleep architecture even when it helps you fall asleep initially)
  • Large meals (digestion can interfere with sleep onset and quality)
  • Stressful news, conversations, or problem-solving

06Daytime Habits That Affect Nighttime Sleep

Your sleep quality at night is a result of everything you did that day — not just the 30 minutes before bed.

Exercise

Regular physical activity is one of the most effective natural sleep aids. It deepens sleep, reduces time to fall asleep, and improves sleep continuity. Even moderate daily movement (30 minutes of walking) produces measurable improvements in sleep quality. The caveat: finishing intense exercise within 2–3 hours of bedtime can delay sleep onset for some people.

Caffeine Timing

Caffeine has a half-life of 5–7 hours. A 3 p.m. coffee still has significant caffeine activity at 9 p.m. If you're having trouble falling asleep, cut off caffeine by 1–2 p.m. and observe whether it changes anything.

Sunlight in the Morning

Getting natural light in your eyes within an hour of waking up anchors your circadian clock for the day. It's one of the strongest signals your brain uses to set its internal timing — which directly affects when you feel sleepy at night. Even 10–15 minutes outdoors makes a difference.

Naps

Short naps (20–30 minutes) can sharpen focus and reduce fatigue without affecting nighttime sleep. Longer naps or naps taken late in the afternoon can eat into your sleep drive and make it harder to fall asleep at your regular bedtime. Keep naps before 3 p.m. and under 30 minutes if nighttime sleep is your priority.

07Your Sleep Sound Environment

Some people need silence. Others need background noise. Neither is wrong — what matters is that your sound environment is consistent and low-stimulus.

White noise works by masking unpredictable sounds (a car alarm, a dog barking, a neighbor's TV) with a constant, steady sound your brain stops registering. A fan, air purifier, or dedicated white noise machine all work. Apps work too, but leave your phone outside the bedroom if possible.

Pink noise (slightly softer at higher frequencies than white noise) is also gaining attention in sleep research for its potential to enhance deep sleep quality — though the evidence is still developing.

08Should You Track Your Sleep?

Sleep trackers — wristbands, rings, apps — can be useful for identifying patterns. If you notice you're getting less deep sleep than expected, or consistently waking at a certain time, that's worth acting on.

The caveat: don't obsess over numbers. Anxiety about sleep metrics is a real phenomenon (sometimes called orthosomnia) that can actually worsen sleep. Use tracking as a diagnostic tool, not a scorecard. If looking at your numbers stresses you out, stop tracking and focus on the behavioral habits instead.

09Sleep Routine Quick-Start Checklist

  • Set a consistent bedtime and wake time (same on weekends)
  • Create a 30–60 minute wind-down period with no screens
  • Make your bedroom dark, cool, and quiet
  • Cut off caffeine by early afternoon
  • Get morning sunlight within an hour of waking
  • Exercise regularly, but not within 2–3 hours of bed
  • Avoid alcohol within a few hours of sleep
  • Assess your mattress — is it actually comfortable?

10Frequently Asked Questions

How long does it take to build a sleep routine?

Most people notice improvement within 1–2 weeks of consistent habits. Full circadian rhythm adjustment to a new schedule typically takes 2–4 weeks. Stick with it — the early days are the hardest.

What if I can't fall asleep after 20 minutes?

Get up. Lying in bed awake for long periods creates an association between your bed and wakefulness — the opposite of what you want. Go to another room, do something calm and low-light (reading works well), and return when you feel genuinely sleepy. Don't watch the clock.

Does drinking chamomile tea actually help?

Chamomile contains apigenin, a compound that binds to GABA receptors in the brain and has mild sedative properties. It's not a strong sleep aid, but the ritual of preparing and drinking a warm, caffeine-free drink before bed is itself relaxing — and the mild anxiolytic effect is real.

Is it bad to sleep with the TV on?

Generally, yes. The fluctuating light and audio stimulate your brain throughout the night and reduce sleep quality — even if you fall asleep fine with it on. If you rely on it, consider using a sleep timer and transitioning to an audio-only option (podcast, audiobook, or white noise) as an intermediate step.

Can a bad mattress cause sleep problems?

Absolutely. Pressure points, overheating, poor spinal support, and partner disturbance are all common mattress-related sleep disruptors. If you've fixed your habits and environment but still wake up feeling unrefreshed or sore, the mattress is often the culprit.

11Ready to Upgrade Your Sleep Setup?

A well-designed routine is only as effective as the surface you're sleeping on. If your mattress is working against your sleep, no amount of chamomile tea will fully fix it.

Visit any of our 5 LA Mattress Store showrooms — our sleep experts will help you find the right match for your sleep style and budget. We offer 120 nights to try it at home, and flexible financing to make it accessible. Browse our full mattress collection to get started.