From heartbreaking family rifts and calls to axe the institution that feeds and homes them, to bitter public commentary about the sales of their homemade preserves, the Royal family has more than enough problems to keep them up at night. 

But surprisingly, the late matriarch who stood at the helm of the world’s most talked-about family for nine decades slept like a baby, according to data collated by eachnight.com.

So, what was the late queen’s secret to her undisturbed slumber? According to chiropractor and sleep expert Dr Jordan Burns, the Windsor royal maintained five key bedtime habits throughout her long life that could very well be behind her impressive state of health.

Managing to flex her reign well into her nineties, Queen Elizabeth II was said to never stray from her 11 pm bedtime at any point during her 70 years on the throne, clocking up 8.5 hours of slumber each night.

"Royal family members follow strict sleep schedules that give them energy for their demanding public duties," Burns reveals. "The human body needs proper sleep to work well, just like luxury cars need regular servicing to avoid problems."

"Her stamina lasted into her 90s, which science links directly to her consistent sleep habits," he adds. "This regularity kept her body's natural rhythms working properly through the years, allowing her to live a long and healthy life."

With the Body+Soul 2025 Sleep Report revealing that one in three Aussies are not getting adequate sleep each night, it might be time to take a leaf out of the late Royal’s book.  

#1. Daily exercise is key

Whether it’s summer polo or a brisk jog around the palace grounds, the Royals are known for their active lifestyles, especially in the great outdoors.

With regular exercise being known to improve sleep quality in adults, it’s no wonder the Queen’s daily walks with her beloved corgis and decades of horse riding played a significant role in her stellar sleep record. 

"Exercise helps set your body clock and increases deep sleep phases," Burns says. "King Charles keeps this tradition going with morning stretches and outdoor walks, regardless of the weather."

#2. Crank up the bedroom heater

While we all have personal preferences when it comes to our ideal sleeping temperature, research shows that a warmer environment can play a significant role in sleep quality, gently triggering the natural cooling response of the body that sends a signal to the brain to rest. 

Whether increasing the room’s temperature with an extra duvet and pair of socks, or investing in a heater, warmth can also help people maintain their sleep quality throughout the night (especially for those who tend to wake up in the early hours). 

"The Queen slipped hot water bottles between her sheets during winter," Burns reveals. "This old-fashioned trick works amazingly well for relaxing muscles and keeping the perfect sleeping temperature all night."

#3. Consider solo sleep

Most happy couples would never consider spending their nights down the hall from one another, but when it comes to sustaining good quality slumber, experts say sharing a mattress, duvet and alarm clock with another person can be highly disruptive, especially if you’re cohabitating with a snorer or an insomniac.

"Queen Elizabeth and Prince Philip used different bedrooms for decades, confirmed by royal cousin Lady Pamela Hicks," Burns says. "This stopped them disturbing each other with snoring or tossing and turning, giving both a chance for perfect sleep while maintaining their strong 73-year marriage despite the pressures of constant public scrutiny and family responsibilities."

#4. Choose a bedtime, and stick to it!

According to sources close to the late queen, she never once altered her bedtime, prioritising her need for 8.5 hours of sleep every night. While everyone’s ideal window of rest is slightly different, taking the time each night to prioritise how important sleep is for our bodies is crucial to longevity.

"Different people need different amounts of sleep, but sticking to the same pattern matters more than the exact hours," Burns says. "The Queen never changed her 8.5-hour sleep window, which probably helped her live so long and stay energetic right through her final years, when most elderly people struggle with broken sleep and frequent night waking."

According to the findings of Body+Soul 2025 Sleep Report, adults who sleep for less than five hours each night are far more susceptible to stress, chronic disease and mortality than those who clock the recommended amount.

#5. Take stock of your bedtime habits

Do you spend the hour before going to sleep scrolling endlessly on Instagram, reading a book or eating your way through your late-night cravings? According to Burns, the Royals place a high importance on their evening habits, carefully avoiding activities and triggers that can hinder the quality of their sleep.

"They read books or listen to music instead of scrolling through social media at night," Burns says. "This helps natural sleep without blue light disrupting sleep hormones, like melatonin."

With most people’s preferred hobbies involving screens and devices, avoiding sleep-disrupting triggers can be especially hard in this day and age. In an effort to channel the late Queen’s pre-bed rituals, Burns suggests cutting off your screen time at least an hour before bedtime, switching off any harsh lights in your home, and avoiding sugar-spiking treats. 

"Small changes like regular bedtimes, proper bedroom setup, and no electronics before bed can transform your health," he says. "Quality sleep powers both brain and physical performance, whether you run a country or just handle everyday life."