Heart surgeon shares four simple bedtime habits that can transform your relationship with sleep

If falling asleep feels like a nightly battle, you are far from alone. For many people, bedtime becomes a frustrating cycle of staring at the ceiling, tossing and turning, waking repeatedly throughout the night, or lying physically exhausted while the mind refuses to slow down.

Poor sleep drains energy the following day, but a few straightforward adjustments to a bedtime routine can make a genuine and lasting difference.

Dr Jeremy London, a board-certified cardiothoracic surgeon with 25 years of experience, has shared four simple habits that can meaningfully improve sleep quality — particularly for those who regularly struggle to drift off.

In an Instagram video shared on Wednesday, the heart surgeon outlined the practical changes that have personally helped him build a healthier relationship with sleep.

1. Avoid late-night meals

Eating heavily too close to bedtime may be one of the key reasons sleep feels disrupted or restless. Dr London recommends allowing the body at least 90 minutes to two hours to begin the digestive process before going to sleep.

"Don't eat too close to bedtime. Give yourself about an hour and a half to two hours so that you can start the digestive process. For me personally, going to sleep on a full stomach is a setup for a restless night," he explained.

2. Take a hot shower

One of the body's primary signals that sleep is approaching is a natural drop in core temperature. Dr London explains that a hot shower before bed can support this process by helping the body cool down gradually as warm water evaporates from the skin — a gentle but highly effective mechanism for promoting relaxation.

"Try a hot shower. One of the ways our bodies signal that it's time to go to sleep is a drop in body temperature. By taking a hot shower and letting your temperature come down slowly, it is simple but very powerful," he said.

3. Destress and switch off

A racing mind and residual stress are among the most common barriers to falling asleep. When lying in bed mentally running through an unfinished to-do list, the body may feel exhausted whilst the brain remains stubbornly alert.

Dr London advises giving yourself dedicated time to unwind mentally before bed, through calming activities that ease the mind rather than stimulate it.

His advice was straightforward: "Destress. Read. Kill the screens. Put the work away. Let your mind quiet."

4. Control your sleep environment

Creating the right physical environment for sleep is equally important. Dr London recommends keeping the bedroom dark, quiet, and cool.

A darkened room with minimal light encourages the release of melatonin — the hormone that signals to the body that it is time to sleep — whilst a cooler room temperature supports the body's natural drop in core heat, making it easier to fall and remain asleep.

The surgeon spoke personally about this final tip, saying: "I think this one is really important. Control your environment. Dark, quiet, and cool.

"Now, I can tell you I have struggled with sleep for years. It is my Achilles heel. But by utilising these four habits, I am slowly changing my relationship with sleep."

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media.