As the days get shorter and the nights draw in, our routines naturally start to change. We spend more time indoors, evenings become darker and colder, and it can feel tempting to snuggle under the duvet a little earlier.

While autumn and winter can be a cosy time of year, changes to our routine, less daylight and busy schedules can sometimes make it harder to settle down at night. If you’re wondering how to sleep better and improve your quality of sleep, a few simple changes to your evening routine could help.

Here are five easy steps to try as the nights draw in.

1. Create a calming bedtime routine

Your body and mind benefit from having a regular routine, so try to go to bed and wake up at roughly the same time each day.

Rather than going straight from a busy day into bed, give yourself some time to unwind. Dim the lights, put your phone away and choose a relaxing activity such as reading, having a warm bath or listening to calming music.

Creating a consistent bedtime routine can help signal that it’s time to slow down and prepare for sleep.

2. Make your bedroom a sleep-friendly space

As the nights get colder, it’s tempting to turn the bedroom into a warm, cosy retreat. However, a room that’s too warm can make it harder to get comfortable.

Keep your bedroom dark, quiet and at a comfortable temperature. Blackout curtains or an eye mask can be useful if outside light is disturbing you, while earplugs may help if noise is an issue.

It’s also worth keeping your phone and other screens away from your bed where possible. This can make your bedroom feel more like a place for sleep rather than somewhere to scroll through emails and social media.

3. Watch your caffeine and alcohol intake

That afternoon coffee might feel like exactly what you need when the days are busy, but caffeine can stay in your system for several hours.

If you’re struggling with sleep, try avoiding caffeinated drinks later in the day and see whether it makes a difference.

Alcohol can also affect sleep quality. Although it may make you feel sleepy initially, drinking alcohol before bed can interfere with your sleep later in the night. If you’re looking to improve your quality of sleep, consider keeping alcohol to a minimum in the evening.

“Better sleep starts long before you get into bed. Small changes to your evening routine can help create the right conditions for a more restful night.”

4. Support your evening routine with the right nutrients

Your evening routine isn’t the only thing you can consider when it comes to sleep. Certain nutrients and botanicals can provide nutritional support as part of a healthy lifestyle.

Magic Magnesium Glycinate provides magnesium in the glycinate form, alongside vitamin D, B vitamins, French maritime pine bark extract and long pepper. Magnesium contributes to normal psychological function and normal functioning of the nervous system, making it a useful addition to an evening wellness routine.

Another option is Melissa Dream, formulated with lemon balm, chamomile, L-theanine, B vitamins and magnesium. It’s designed specifically for your evening routine and provides a combination of ingredients traditionally associated with relaxation and restful evenings.

Looking for more ways to support your wellbeing with magnesium? Explore our range of Sleep Supplements.

5. Give yourself time to switch off

One of the simplest ways to support better sleep is to give your mind time to slow down before you get into bed.

If your thoughts tend to race at night, try writing down anything that’s on your mind or making a simple list of what you need to do tomorrow. That way, you don’t have to keep mentally going over everything while you’re trying to fall asleep.

You could also try a few minutes of gentle stretching, deep breathing or mindfulness before bed.

The key is to find something that works for you and make it part of your regular routine.

Shop mentioned products:

Magic Magnesium™ Glycinate

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Magic Magnesium™ Glycinate Gummies

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Magic Magnesium™ Glycinate Shot

£29.99 — or subscribe to save 25%

Melissa Dream™

Price range: £8.79 through £32.95 — or subscribe to save 25%

Make better sleep part of your autumn routine

As the nights draw in, it’s a good opportunity to reset your evening habits. A consistent bedtime, a comfortable sleep environment, less caffeine and screen time, and a relaxing wind-down routine can all help create the right conditions for a better quality of sleep.

And if you’re looking for additional nutritional support, supplements such as Magic Magnesium Glycinate and Melissa Dream can easily become part of your evening routine.

Small changes can make a big difference to how you feel the next day — so as the evenings get darker, make time to slow down, switch off and give your body the rest it needs.