How to Sleep Well: Practical Tips for Better Sleep Every Night
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Understanding Sleep: Why It Matters More Than You Think
The Science Behind Sleep: Understanding the Sleep Stages
Common Sleep Disruptors: What Can Cause Insomnia?
The Role of Routine: How to Sleep Better at Night Naturally
Sleep Habits in New Zealand: What the Data Tells Us
Optimise Your Sleep Environment
Smart Nutrition and Supplementation for Sleep Support
Movement and Mindset: Exercise and Sleep Quality
Practical Sleep Techniques That Really Work
When to Seek Professional Help
Final Thoughts: Build a Better Relationship With Sleep
Stephanie Rumble, host of The Style for Life Podcast, brings a deeply personal and professional perspective to the topic of sleep. In episode 27, she shares her own journey with insomnia—triggered by perimenopause and long COVID—and offers practical, evidence-based tips on how to sleep well. As an accountability coach and health educator with over 30 years of experience, Stephanie blends personal insight with science-backed advice.
This article explores the top takeaways from her podcast and serves as a guide for anyone looking for help with sleep, whether due to lifestyle, hormonal shifts, or chronic disruption. Let’s break down the key strategies Stephanie recommends for achieving better sleep at night naturally.
Understanding Sleep: Why It Matters More Than You Think
Sleep is more than just downtime. It's the foundation of physical, mental, and emotional health. Understanding why sleep is important is the first step toward improvement. Many people dismiss poor sleep as a minor inconvenience, but its cumulative effects can sabotage nearly every area of life—from productivity to mood regulation and long-term health.
A good night's sleep helps with:
Hormonal balance and metabolism
Memory consolidation and cognitive function
Emotional regulation and resilience
Immune system support
Muscle repair and recovery
Disrupted sleep can lead to poor focus, mood swings, fatigue, and even long-term health consequences. It’s no surprise so many people are searching for what to do when you can't sleep or how to fall asleep faster and stay asleep longer.
“You do not have to have a bad sleep. Having a bad sleep is bad for your health.” ~ Stephanie Rumble
Taking the time to understand the root causes of poor sleep is essential to addressing it. Once you know the mechanics behind your sleepless nights, you can take targeted, effective steps toward resolution. Stephanie’s podcast encourages this kind of empowered approach.
If your sleep issues are part of a wider struggle with health, mindset, or routine, Stephanie also offers tailored guidance through her accountability coaching programmes, which integrate lifestyle support across stress, nutrition, and daily habits.
The Science Behind Sleep: Understanding the Sleep Stages
To improve your sleep, you need to understand the sleep stages—a cycle that includes both non-REM and REM sleep. Each night, your body cycles through these stages several times. Understanding how each stage contributes to your rest and recovery is key to optimising your nightly routine.
Stage 1 (light sleep): Transition from wakefulness
Stage 2: Onset of true sleep, memory processing begins
Stage 3 (deep sleep): Physical repair and immune system support
REM sleep: Dreaming occurs, brain activity resembles wakefulness
You typically go through 4–5 cycles per night, each lasting around 90 minutes. One question Stephanie addresses in the podcast is: how much deep sleep is considered normal? For adults, about 13–23% of total sleep should be deep sleep. That’s roughly 1 to 2 hours per night.
By becoming aware of how your body moves through each stage, you’ll gain a deeper understanding of what restorative sleep actually means—and why you might be feeling tired even after eight hours in bed. Awareness is the first step toward improvement.
Common Sleep Disruptors: What Can Cause Insomnia?
Stephanie’s journey highlights a few of the most common triggers for disrupted sleep. Many of these causes are invisible to the casual observer, but their impact can be profound.
Hormonal changes like perimenopause
Long COVID or post-viral fatigue
Stress, worry, and overstimulation
Poor diet and caffeine habits
Erratic bedtime schedules
If you find that you lay in bed for hours and can't sleep, it’s often a sign that lifestyle and environmental habits need to shift. Stephanie notes that even irregular daytime naps can throw off your body’s natural rhythm.
“Don’t put up with it. You can try things. You do not have to be tired all the time.” ~ Stephanie Rumble
Lifestyle misalignment is one of the biggest and most overlooked contributors to insomnia. Sometimes the solution is as simple as managing stress. Other times, it requires a more holistic intervention across diet, routine, and mindset. Stephanie’s experience—and her coaching—encourages you to take a proactive and curious approach to figuring out what works.
The Role of Routine: How to Sleep Better at Night Naturally
One of Stephanie’s most valuable insights is that sleep routines are everything. Without structure, even the best supplements won’t help long-term. Habits and timing send signals to your body about when it’s time to wind down, making sleep a natural transition rather than a nightly struggle.
Here’s what a solid nighttime routine includes:
Going to bed and waking up at the same time every day
Dim lights and reduced screen time for 1–2 hours before bed
A quiet, cool, dark sleeping environment
A relaxing ritual (reading, deep breathing, using a mat, etc.)
No meals or large drinks 1–2 hours before sleep
Following a consistent sleep routine helps regulate melatonin production and stabilise your circadian rhythm. Stephanie emphasises the importance of maintaining this rhythm even on weekends, as irregularities can set your sleep quality back several days.
“Having a bad sleep is not just unpleasant—it can cause all sorts of health problems.” ~ Stephanie Rumble
Consistency here isn’t about perfection—it’s about intention. With repetition, your body will begin to anticipate sleep, making the entire process smoother and more sustainable.
Stephanie also delivers targeted workplace wellbeing workshops, designed to help individuals and teams better manage stress, improve energy, and develop sustainable habits—key foundations for sleep health. that touch on stress reduction, sleep education, and managing energy in demanding roles.
Sleep Habits in New Zealand: What the Data Tells Us
If you're not sleeping well, you're not alone. National surveys paint a compelling picture of how sleep is affecting the wellbeing of everyday New Zealanders.
Nearly seven out of 10 adults (69.3%) met the sleep duration guidelines in 2023/24, while 25.2% (or nearly 1.1 million) usually slept less than recommended, and 5.5% usually slept more than recommended. (New Zealand Health Survey)
Almost half (46%) of Kiwis are only getting one to three good nights sleep every week, impacting work productivity, relationships, and sex drive. (Scoop Health Report)
More than half (55%) of New Zealanders get the recommended seven to eight hours of sleep a night, but 60% reported waking up feeling unrested at least five days a week. (Arthritis NZ Sleep Report)
The latest Sleep Survey showed that more than half of us are actually getting 7–8 hours of sleep; however, almost 4 out of 10 New Zealanders are getting less than that. (Sealy NZ Sleep Census)
These statistics reinforce what Stephanie covers in the podcast: it's not just how long you sleep, but how well you sleep that matters. If you're feeling unrested, it may be time to look beyond the clock and take a closer look at your routines, environment, and mindset.
Optimise Your Sleep Environment
Your surroundings play a major role in how to get into deeper sleep. Small changes can yield big improvements, especially when they are consistently applied over time. Stephanie suggests viewing the bedroom as a dedicated sanctuary for rest.
Create a Sleep-Friendly Bedroom:
Use blackout curtains to remove light
Keep the room cool and ventilated
Block noise with earplugs or a fan
Invest in a comfortable mattress and pillow
Choose breathable, skin-friendly bedding
If you’re wondering how to increase your sleep quality, your bedroom is one of the easiest and fastest ways to start. Your body needs environmental cues to relax. Investing in your bedroom setup is often more effective than another bottle of supplements.
Creating a calming space that your brain associates with sleep can make falling and staying asleep feel more effortless over time. This small investment in comfort can yield long-term benefits.
Smart Nutrition and Supplementation for Sleep Support
Diet and supplementation can also support those working on how to sleep well at night, particularly if you're already working on your routine and environment. Stephanie has explored a range of supplements that have supported her sleep personally and shares those that have been most helpful in her experience.
Avoid close to bedtime:
Refined carbs and sugar
Alcohol
Caffeine
Heavy or fatty foods
Consider sleep-supporting supplements:
Magnesium glycinate (Stephanie’s favourite)
Melatonin sleep aid (especially for travel or short-term use)
Zinc
Omega-3s
Resveratrol
Stephanie explains that the best magnesium for sleep is one that supports muscle relaxation and reduces tension. Always speak with a doctor before starting any supplement regimen.
Good nutrition throughout the day also plays a key role in preparing your body for quality sleep at night. Think of your daily diet as a 24-hour investment in how you’ll feel the next morning—and not just what happens after dinner.
If this topic resonates with you, Stephanie’s health education workshops cover vital areas like fatigue, shift work, and lifestyle factors that contribute to poor sleep.
Movement and Mindset: Exercise and Sleep Quality
Physical activity has a strong impact on exercise and sleep quality, but timing is everything. Stephanie recommends avoiding vigorous workouts close to bedtime.
Ideal habits include:
Morning or afternoon exercise
Walking or gentle yoga in the evening
Stretching or foam rolling to wind down
Movement helps regulate hormones, reduces anxiety, and promotes natural fatigue—but keep it balanced with calming rituals at night.
What’s most important is creating balance. Overtraining can be just as harmful to sleep as complete inactivity. The key is moderate, regular movement that aligns with your energy cycles.
Practical Sleep Techniques That Really Work
If you’re looking for sleep techniques that are proven, Stephanie offers a toolkit of methods she uses herself. These tools help calm the nervous system and prepare both the mind and body for restful sleep.
Deep breathing and meditation
Using a Shakti mat to relax the body
Listening to calming sounds or silence
Earplugs to block external noise
Body scanning or visualisation before bed
These techniques help settle a racing mind and support a smoother transition into sleep, especially if you’re trying to fall asleep fast.
They’re especially effective when used consistently and in combination with the other strategies in this article. Over time, they become powerful rituals that help retrain your brain for restful nights.
When to Seek Professional Help
Sometimes, lifestyle tweaks aren’t enough. You may be dealing with a sleep disorder, such as:
Sleep apnoea
Restless leg syndrome
Chronic insomnia
Stephanie highlights the importance of seeking support when sleep issues persist. If you’re still struggling after trying several strategies, a sleep clinic or medical professional may be needed.
These conditions can’t be fixed with supplements or routines alone. Early diagnosis and treatment can significantly improve both sleep and quality of life. Addressing the problem with professional support is often a critical piece of the puzzle.
Final Thoughts: Build a Better Relationship With Sleep
Stephanie’s honest story and science-backed guidance remind us that sleep is not a luxury—it’s a necessity. Whether you're battling perimenopausal changes, recovering from illness, or simply stuck in a cycle of poor habits, it's possible to learn how to sleep well with consistency, the right tools, and support.
Addressing sleep holistically means adjusting your environment, habits, and mindset. By incorporating these principles, you’ll not only learn how to fall asleep, but also how to stay asleep, feel rested, and thrive.
If you’re seeking help with sleep, Stephanie’s Accountability Coaching offers deeper one-on-one support for building long-term wellbeing habits—including better rest.
You can also explore her broader services in styling and personal development if you’re on a mission to feel better, look better, and live with more confidence every day.
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Frequently Asked Questions
What are the main causes of poor sleep Stephanie experienced?
Stephanie shared that her sleep issues began during perimenopause and worsened after two rounds of COVID, leading to long COVID symptoms. She also discussed the compounding effect of family stress and hormonal shifts during that period. These factors disrupted her sleep quality and led to ongoing insomnia challenges.
How do perimenopause and menopause affect sleep?
Hormonal changes during perimenopause and menopause can lead to night sweats, restlessness, anxiety, and changes in circadian rhythm. Stephanie explained that her sleep started to deteriorate around age 48, which she later recognised as part of her menopausal transition. These changes often require tailored lifestyle and health interventions to manage.
What supplements does Stephanie recommend for better sleep?
Stephanie uses a combination of magnesium glycinate and melatonin, along with occasional zinc and omega-3 supplements. She emphasised choosing supplements that support muscular relaxation and sleep regulation. It’s important to consult a health professional before adding any new supplement routine.
How much deep sleep is considered normal?
Stephanie explained that adults should aim for about 13–23% of their total sleep to be deep sleep, which equates to roughly 1 to 2 hours per night. Deep sleep is essential for physical repair, immunity, and feeling rested. Without it, even a full night's sleep can leave you feeling fatigued.
What is Stephanie's night-time sleep routine?
Stephanie’s routine includes taking magnesium and melatonin about an hour before bed, turning down lights, avoiding screens, using a Shakti mat, and practising deep breathing. She also avoids caffeine and processed foods in the evening. Her structured routine supports both psychological and physical preparation for restful sleep.
Can daytime habits really affect night-time sleep?
Yes, Stephanie highlights how habits like irregular napping, late caffeine intake, or lack of daylight exposure can disrupt your circadian rhythm. Establishing consistent wake and sleep times and getting daylight early in the day can improve your ability to fall asleep naturally at night.
Is coaching helpful for overcoming sleep issues?
Stephanie believes that many sleep problems are rooted in lifestyle and mindset habits, which can be addressed through structured support. Her Accountability Coaching helps clients improve sleep as part of a broader wellness strategy—without relying on quick fixes.
What role does environment play in sleep quality?
Stephanie stressed that your sleep environment is crucial. Darkness, quiet, temperature, and bed comfort all contribute to sleep quality. Simple changes—like blackout curtains, earplugs, or a memory foam mattress topper—can make a big difference in achieving deeper sleep.
Should you seek professional help for sleep problems?
If lifestyle changes and supplements don’t help, Stephanie recommends seeking medical advice. Conditions like sleep apnoea or chronic insomnia require proper diagnosis and treatment. Ignoring persistent issues can worsen health outcomes over time.
What are some signs you’re not getting quality sleep?
Waking up frequently, struggling to fall asleep, or feeling groggy after 7–8 hours of sleep are common signs. Stephanie noted that even if people are getting the “right” number of hours, they often feel unrested due to disrupted sleep cycles or lack of deep and REM sleep.
