This World Sleep Day we quiz Sleep Practitioner Samantha Sadighi on her secrets to a restful night's slumber

1. Create a Comfortable Sleep Environment

Your surroundings play a huge role in sleep quality. Ask yourself: Is your mattress and pillow comfortable and supportive? Is your room dark enough at night and in the early morning? Even with closed eyes, we can detect light, so blackout curtains or an eye mask can help. Noise can also be disruptive, so consider earplugs if you’re frequently disturbed. Lastly, aim to keep your bedroom temperature between 16–20°C—if you’re too hot or cold, sleep will be more difficult.

2. Be Mindful of What You Drink

Caffeine lingers in your system for longer than you might think—up to 10 hours in some cases—so try to avoid it after lunchtime. Alcohol may help you fall asleep initially but disrupts sleep quality later in the night. It’s also important to stay hydrated throughout the day, but avoid drinking too much right before bed to reduce overnight trips to the bathroom.

3. Manage a Busy Mind

If racing thoughts keep you up at night, journaling before bed can help. A great technique is ‘Constructive Worry’—write down what’s on your mind and create a simple action plan. This allows you to remind yourself that you already have a solution, reducing nighttime rumination. Try doing this an hour or two before bed so it doesn’t linger on your mind. Right before bed, switch to a gratitude journal—writing down three things you’re grateful for can help put you in a positive and relaxed state.

4. Wind Down Properly

Busy lifestyles mean we’re often rushing around until the last minute, then wondering why we can’t sleep. Take an hour or two to unwind—dim the lights, light a SevenSeventeen candle, and engage in something calming, like journalling, reading or listening to music. The flickering candlelight and soothing scent can help you relax—just be sure to blow it out before sleep! While watching TV can be okay, try to avoid scrolling on your phone, as screens can increase mental stimulation and delay sleep.

5. Follow Your Sleepiness, Not the Clock

Instead of going to bed at a set time just because you "should," wait until you genuinely feel sleepy. Forcing yourself to bed too early can lead to lying awake, which creates an association between your bed and wakefulness. A better approach? Wake up at the same time every day, even on weekends. This consistency will help your body naturally feel tired around the same time each night, making it easier to fall asleep.

For more sleep advice or to get in touch with Sam, head this way...