We’re designed to live in rhythm – rising with the sun and winding down with the dark. But modern life has blurred the lines, leaving us tired and wired. Reconnecting with these rhythms is where true rest begins. Here, Diome’s director of product and naturopath Emilie, together with founder Jianne, share the habits great sleepers live by – rituals to help you fall asleep faster, sleep more deeply and wake with lasting energy…

1. Prioritise your wind-down routine
We often underestimate the power of transition – the space between our high-speed days and the stillness of night. “We are an overstimulated generation and have lost ancestral wind-down practices that used to start at sunset,” says Jianne. “We need to be proactive in creating an environment that relaxes both body and mind – it’s unrealistic to expect our bodies to switch off when we’re wired.” Start an hour or two before bed by signalling to your body rest is approaching. Dim the lights, silence notifications, and swap emails or TV dramas for something restorative – reading, stretching or a warm bath. Even a brief ritual repeated nightly can train your body to associate those cues with calm, helping you fall asleep faster and stay asleep longer.

2. Let darkness do its work
Light governs our biology more than we realise. As daylight fades, the body relies on a drop in light exposure to trigger melatonin production – the hormone that tells your brain it’s time to rest. “The blue light emitted by screens interferes with this process, delaying sleep onset and reducing sleep quality,” says Jianne. Try switching from overhead lights to softer lamps as evening sets in. Warm-toned bulbs or candlelight mimic the sunset hues that naturally cue sleepiness. And if you can, make the final hour before bed a screen-free one – your hormones and sleep cycle will thank you.

3. Wake with the light
If evenings are for dimming light, mornings are for embracing it. Getting natural light exposure within 30 minutes of waking is one of the most effective ways to reset your circadian rhythm. “Morning sunlight tells the brain it’s time to produce cortisol, our alertness hormone,” explains Emilie. “This natural rise in cortisol early in the day supports melatonin production at night – it’s the rhythm that drives deep sleep.” Even two to five minutes outdoors is enough on bright days, while on cloudy mornings or darker months, aim for 10-15 minutes or use a full-spectrum light box.

4. Eat light, sleep deep
Sleep and digestion are uneasy partners. “When you eat a large meal late at night, your body has to work harder to digest it, which raises core temperature and can delay the cooling process essential for sleep,” adds Jianne. Aim to finish dinner at least two to three hours before bed and keep it lighter in the evening – think lean protein, complex carbs and healthy fats rather than anything rich or spicy. As for alcohol, it may help you fall asleep quickly, but it fragments the sleep cycle, reducing the amount of restorative REM sleep you get. Over time, that means lower energy, reduced focus and less emotional resilience.

5. Learn to switch off
Stress is one of the most common disruptors of sleep. “Modern life keeps our nervous system in a near-constant state of alertness,” Jianne continues. “Simple breathing exercises can be transformative for lowering that baseline tension.” Try box breathing: inhale for a count of four, hold for four, exhale for four, and pause for another four. Repeat several rounds to activate the parasympathetic nervous system – your body’s built-in relaxation mode.

6. Support sleep from within
Formulated by DIOME, Rested is designed to help you unwind naturally and sleep more deeply without next-day grogginess. “It’s a complex formula of 15 ingredients including Californian poppy, chamomile and myo-inositol,” explains Emilie. “Together, they work to relax the nervous system, balance mood and promote high-quality, restorative sleep.” Take it around 30-60 minutes before bed as part of your wind-down ritual.

7. Clear mental clutter
If your mind tends to go into overdrive the minute your head hits the pillow, you’re not alone. “Writing down thoughts or worries before bed can help clear mental clutter,” says Jianne. “It’s an act of release – it signals to the brain you’ve processed the day.” You might also note three things you’re grateful for, or jot down tomorrow’s to-do list so you’re not rehearsing it in your head. These small practices create mental distance between the day and night – essential for psychological rest as much as physical.

8. Find your rhythm – and keep it
The body thrives on consistency. Going to bed and waking at similar times each day helps regulate your circadian rhythm, making it easier to fall asleep naturally and wake feeling refreshed. “When sleep times fluctuate too much, the body’s internal clock loses sync,” says Emilie. Even small shifts – like staying up late on weekends – can disrupt this balance. Aim for regularity where you can.

9. Move for better sleep
Regular movement is one of the simplest ways to improve sleep quality. “When we move, we build what’s known as sleep pressure – the natural drive that helps us fall asleep at night,” says Jianne. Exercise also steadies cortisol levels and eases stress, setting the stage for more restorative rest. You don’t need an intense workout – even a brisk walk outdoors counts.

10. Create calm
Your sleep environment matters more than you think. Experts suggest keeping the room cool – between 15°C and 19°C – to help the body reach its ideal sleep temperature. Opt for breathable fabrics like organic cotton, bamboo or linen to regulate heat and wick away moisture. “A cooling duvet or mattress topper can make a real difference,” says Emilie. “And if noise or light are issues, blackout blinds and earplugs are simple but effective fixes.”