A good night's sleep is one of the most critical factors for our daily cognitive, emotional, and physical health. The best way to improve sleep is by establishing good sleep habits and a consistent pre-sleep ritual. This involves creating a relaxing bedtime routine that signals to your body that it's time to wind down.
Recent surveys highlight a widespread issue: Sheet Society's Sleep Well Survey found that 69% of people wake up still tired, and according to Body+Soul’s 2025 Sleep Report, 65% of Australians say poor sleep affects their focus at work. With statistics like these, it's clear that improving our sleep hygiene is more important than ever.
We caught up with KIC co-founders Steph and Laura to discuss their personal pre-sleep rituals and explore some of the best sleep hygiene practices you can adopt.
What are Steph and Laura's bedtime routines?
Everyone's sleep needs are different, especially when navigating pregnancy or life with a newborn. There's no one-size-fits-all solution, and that's okay. Here’s a look at how Steph and Laura manage their rest.
How many hours of sleep do you get?
Laura: "Our bedtime routine is pretty similar each night and usually means we’re in bed by 9:30pm and my alarm is set for 6:30am each day. On weekends we’ll catch a few more hours... Since I have been pregnant, I haven’t been getting as much deep sleep."
Steph: "At the moment, Billie is just over two months old, so every night is a little different. I usually am in bed by 10:30pm after her last feed... some nights we have been VERY LUCKY and she’s then slept through until 5:30/6:30am... I am very lucky that Josh is at home to take the morning shift some mornings."
What are your pre-sleep rituals?
A consistent pre-sleep ritual can significantly improve sleep quality. Here’s what works for Laura and Steph.
Laura: "I always have a hot shower before bed and try to get about 60 minutes of screen-free time, however I want to get MUCH better at actually sticking to this."
Steph: "By the time Harvey’s in bed and Billie’s having her first nap... Josh and I finally get time to stop and spend some time together – so we generally spend it watching a show on the couch. Then after her 10:30pm feed we turn the lights off... On nights we both feel really wired, we’ll stay up to chat or listen to a guided meditation together."
What keeps you awake at night?
Laura: "My very small pregnancy bladder + any stress (usually work related)... I try to remind myself 3am is not the time to solve it and sometimes it works but unfortunately most of the time it does not, ha."
Steph: "Right now, if I’m up for long stretches at night, it’s mostly due to feeding Billie... I’m so tired these days that generally just being warm and comfy in bed is all I need to fall asleep!"
How can you improve your sleep hygiene?
If you're looking for simple, effective ways to improve your sleep, you're in the right place. Here are five of the best sleep hygiene practices you can start tonight, inspired by our Rest Club with Sheet Society.
1. What is the best sleep schedule to follow?
Our bodies thrive on routine. One of the best sleep practices is to go to bed and wake up around the same time every day, including on weekends. This helps regulate your body's internal clock, or circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.
2. Should you avoid devices before bed?
Yes, avoiding screens is a crucial step for better sleep hygiene. The blue light from phones, tablets, and computers can interfere with your body's production of melatonin, the hormone that controls sleep.
- Fact: 76% of people use a device before bed, with 40% reporting it negatively impacts their sleep.
- Action: Try creating a digital-free wind-down period of at least 30 minutes before bed.
3. How can movement improve your bedtime routine?
Incorporating gentle movement into your bedtime routine can help your body transition from the busyness of the day to a state of rest. Activities like stretching, yoga, or a short walk can ease muscle tension and calm your mind.
Our Yoga Instructor, Cecily, explains, "Gentle stretching and mindful movement can help ease muscle stiffness... Slow, conscious, steady breathing helps to slow the heart rate and promote a sense of calm. This in turn activates the parasympathetic nervous system (your body’s rest and digest mode), leading to improved sleep quality."
4. Can meditation help you sleep better?
Meditation and soundscapes are powerful tools for calming a busy mind. Slowing your thoughts with a short guided meditation can create the ideal internal conditions for sleep. Pink noise, in particular, has been shown to promote deeper, more restorative sleep.
Meg, our meditation coach at KIC, notes, "Studies on experienced meditators have shown that a regular meditation practice improves both slow-wave sleep and REM sleep, thus improving overall sleep quality, as well as reduces the number of nighttime wakings."
5. Does your daytime routine affect your sleep?
Yes, your daily habits significantly influence your sleep quality. Good sleep habits aren't just for the evening. Ensuring you get regular physical activity and exposure to natural daylight helps regulate your circadian rhythm and boosts serotonin, setting you up for a better night's rest.
