A Sleep Therapist’s Nightly Routine (You Might Be Surprised…)

People often ask us, “You’re a sleep therapist… so you must fall asleep the second your head hits the pillow, right?”

Not exactly. Sleep isn’t magic—it’s a system and a lifestyle. And even as sleep therapists, we need to support that system every day, just like anyone else.

The good news? We’ve learned what really works. And we’re not talking about perfection or a 3-hour routine filled with luxurious bubble baths and sound healing (although hey, no judgement if that’s your thing). This is about simple, realistic steps that make a big difference—especially when they’re part of your day-to-day rhythm.

Here’s what our own wind-down routine looks like.

🌅 It Starts in the Morning (Seriously)

You might be surprised to hear this, but one of the best things you can do for a better sleep tonight… starts when you wake up.

We use light therapy lamps in the morning—especially in the winter or if we’re waking up before the sun. These bright, cool-toned lights help kickstart our internal clock and tell our brains, “Hey, it’s daytime!” That sets the tone for feeling alert during the day and sleepy when it actually matters—at night.

🕒 Tip: Use a light therapy lamp within 30–60 minutes of waking up, for about 20–30 minutes. It’s like coffee for your body clock—but without the jitters.

👓 Amber Glasses to the Rescue

Yes, we’re sometimes on our screens in the evening (sleep therapists binge shows too). But we always wear our amber glasses in the 1–2 hours before bed.

These aren’t your average “blue light blockers.” Amber glasses block a wide range of light, not just blue. That means they help your brain start winding down even if you’re answering one last email, watching something on Netflix, or scrolling through videos of unlikely animal best friends (just us?).

The goal is to simulate sunset—and amber glasses help your body feel that even if your environment doesn’t look like it.

💡 Smart Lights, Smarter Timing

Light has a powerful influence on our sleep-wake cycle. During the day, we keep our spaces bright and cool-toned (white or daylight bulbs). In the evening, we shift to warm, yellow-toned lights to mimic dusk.

We use smart bulbs that adjust automatically, so we don’t have to think about it. Just like the sun used to do before we all started living indoors and under screens.

😴 Our Favourite Sleep Tools

When it’s time for bed, we don’t rely on willpower—we set the stage:

Eye masks to block out any sneaky light (yes, even from the smoke detector)
Ear plugs to take the edge off ambient noise
Cool, dark bedrooms with comfy, breathable bedding
No caffeine past 2 p.m. (trust us, even a 3 p.m. pick-me-up can linger longer than you think)

And while we try to keep phones out of the bedroom, sometimes they sneak in—but we always put them on Do Not Disturb and avoid the doomscroll.

🛒 Want to Know What We Actually Use?

We’ve tested a lot of sleep gear over the years—some amazing, some… not so much. That’s why we pulled together our favourite sleep tools in the Sleep Works Sleep Store. Everything in there is something we genuinely use or recommend to clients.

Want Help Building Your Own Sleep Routine?

The truth is, no two sleepers are exactly alike. What helps one person fall asleep might not work for another—and that’s okay. That’s why we offer free 15-minute consultations with our sleep therapists, so we can figure out what makes sense for you.

✨ Curious about how to use amber glasses? Wondering if a light therapy lamp would help you? Let’s talk.

👉 Book your free consult here

We’re here to help you feel more rested, more often—with real tools, real support, and no judgment.