The best tips for restful sleep I learned in 2020

According to a 2020 study by Sleep Standards, 67% of people surveyed believe their sleep schedule was better before the pandemic.

A year like this makes such a statistic seem pretty obvious, but there’s a silver lining: Our struggle with insomnia has led us to seek helpful advice from sleep experts. And we plan to use them successfully in 2021 too.

Below you will find the 7 best ways to ensure you sleep well and rest properly. From ergonomic tips from a chiropractor to healthy snacks recommended by a nutritionist before bed, here’s how to achieve your sleep goals in 2021.

Follow the same routine before going to bed

Create a ritual that you observe every night and with the help of which you can calm your mind: you can read, write in a diary or meditate – everything helps. The idea is that this ritual gently leads you to the moment when your mind is calm and you can fall asleep easily.

Optimize your bedroom office

Many people have become accustomed to working from bed this year, and considering we live in an increasingly digital world, this habit could continue into 2021. If your office is a stone’s throw from your bed (or even your bed), you’ll need to set some healthy boundaries. Many of us feel more anxious than ever considering the pandemic situation, so it’s essential to strengthen the mental association between bed and sleep. This means avoiding bringing work or other worries to bed. To achieve this separation between work and bed, remove all devices and prepare the bed for relaxation and rest.

Renew your bed without buying a new mattress

In difficult times we want to feel even more comfortable – and this means that in recent months you have wished for a new mattress more than once. Luckily, you don’t have to pay a lot of money to feel like you’re sleeping on a cloud. Simple improvements like opaque, insulating curtains, a new pillow (to support your preferred sleeping position), and sheets made from natural materials can dramatically improve your sleep quality.

Bedtime stories

One of the greatest losses for us adults is that no one reads us bedtime stories anymore. An equally relaxing option? A podcast with stories that help you fall asleep. Try apps like Get Sleepy, Boring Books for Bedtime, and Calm.

Sleep naked

This way your body doesn’t overheat and your skin doesn’t rub against the materials of your pajamas. Furthermore, all parts of the body (including the most sensitive – and I think you know exactly what we mean) breathe.

Choose your bedtime snack wisely

If you have trouble keeping your blood sugar under control, are always hungry before bed, or are trying to gain muscle mass, sometimes a snack before bed can be a good thing. But what do you choose? The following options are healthy: a banana with a spoonful of peanut butter, Greek yogurt, or chia pudding.

The scent helps you sleep well

Smell is integral in creating a sleepy atmosphere and there are some aromas that will help you sleep well: lavender, rose, chamomile and sage.

conlusion

The challenges around sleep that intensified during and after the pandemic have made many people more aware of how important a consistent and healthy sleep routine truly is. As the 2020 study by Sleep Standards suggests, a majority of people recognize that their sleep schedules were more stable before major lifestyle disruptions occurred. While this realization can feel discouraging at first, it also highlights an important shift: people are now actively seeking solutions and becoming more intentional about how they rest. This growing awareness is a powerful first step toward lasting improvement.

What makes this moment especially valuable is the access to expert-backed guidance. Advice from sleep specialists, chiropractors, and nutritionists shows that good sleep is not the result of a single habit, but rather a combination of small, thoughtful choices made throughout the day. From improving posture and mattress ergonomics to choosing calming bedtime snacks and establishing consistent routines, these strategies work together to support deeper and more restorative rest. Each adjustment, no matter how simple it seems, contributes to better sleep quality over time.

Looking ahead, the goal is not just to sleep more, but to sleep better. Applying these proven tips allows individuals to regain control over their nights and, as a result, improve their days. Quality sleep supports mental clarity, emotional balance, physical health, and overall productivity. By committing to healthier sleep practices and learning from experts, it becomes possible to rebuild strong sleep habits that last well beyond temporary challenges.