You should practice certain habits every day to get the best sleep possible. If you’re not following these habits, your sleep could suffer. Here are six daily habits you should follow if you want to get a good night’s sleep.
The 5 best habits for a better sleep—Summary
Follow a regular sleep schedule
Have you been struggling to sleep well at night? One of the most important things you can do for better sleep is to establish a regular sleep routine. Going to bed and waking up at the same time each day helps to regulate your body’s sleep-wake cycle, making it easier for you to fall asleep and wake up feeling refreshed.
It may also be helpful to create a bedtime routine, such as taking a warm shower or reading before bed, as this signals your body that it’s time for sleep. In addition to a consistent sleep schedule, practicing good sleep hygiene can also improve your sleep. This includes avoiding screens and caffeine in the evening, creating a cool and comfortable sleeping environment, and reducing stress before bedtime. By cultivating healthy sleep habits, you’ll be on your way to getting quality rest each night.
It may also be helpful to create a bedtime routine, such as taking a warm shower or reading before bed, as this signals to your body that it’s time for sleep. In addition to a consistent sleep schedule, practicing good sleep hygiene can also improve your sleep.
This includes avoiding screens and caffeine in the evening, creating a cool and comfortable sleeping environment, and trying to reduce stress before bedtime. By cultivating healthy sleep habits, you’ll be on your way to getting quality rest each night.
Avoid caffeine and alcohol before bed
Before settling into bed for the night, many people opt for a cup of coffee or a glass of wine – but did you know that these substances can actually disrupt your sleep? Caffeine, particularly in the form of coffee and energy drinks, can stay in your system for up to eight hours.
So if you have a bedtime routine of 9 pm, it’s best to cut off any caffeine intake by 1 pm at the latest. Alcohol may make you feel drowsy at first, but it can also interrupt your sleep later in the night. Instead of relying on these substances, try creating a relaxing bedtime routine and drinking plenty of water before turning in for the night. This will not only help you fall asleep faster but also promote overall better sleep hygiene and improved health.
Keep your bedroom dark, quiet, and cool
It is essential to create a sleeping environment that meets the basic needs for good sleep: darkness, quiet, and cool temperatures. Sleeping in complete darkness helps to regulate melatonin production, promoting deeper and more restful sleep.
This means not just turning off any lights, but also using blackout curtains or sleeping masks if necessary. Additionally, keeping noise levels low can also improve sleep quality. Utilize white noise or invest in soundproofing materials if required.
Lastly, sleeping in cool temperatures can improve sleep quality and help prevent restless nights. The recommended temperature for sleeping is around 65 degrees Fahrenheit (ca. 18 °C). Take these steps to create a bedroom dedicated to good sleeping habits and a healthier sleep routine.
Reserve the bed for sleep and sex – don’t work or use electronics in bed
Many of us have a love-hate relationship with our electronic devices and the constant connectivity they offer. While they can make life easier in many ways, their presence in the bedroom can negatively impact our sleep hygiene. It may be tempting to work or scroll through social media in bed, but this behavior sends mixed signals to our brains and can lead to difficulty falling and staying asleep.
The bedroom should be reserved for sleep and intimacy – activities that promote relaxation and release stress hormones. Keeping screens out of the bedroom, or at least limiting their use, can have a positive impact on both our quality of sleep and our relationships. Technology is great in moderation, but leave it outside the bedroom for optimal rest and intimacy.
Stretch or do relaxation exercises before bedtime
While it may seem counterintuitive, stretching or doing basic relaxation exercises before bed can actually improve the quality of your sleep. It helps to release tension that has built up throughout the day and relax your muscles, allowing you to fall into a deeper sleep. It’s important to note that exercise should not be done right before bed, as it can increase energy levels and make it harder for you to fall asleep.
Instead, include basic stretches or relaxation exercises in your nightly routine about 30 minutes before hitting the sheets. Focus on stretching your neck, shoulders, back, and legs for maximum benefit.
So next time you’re getting ready for bed, don’t skip out on stretching – it might lead to a better night’s rest.
Address any underlying sleep problems
Many people dismiss sleep as simply a time for the body to rest, but it is actually a vital component of our overall health and well-being. Unfortunately, sleep disorders are extremely common and often go undiagnosed. Sleep apnea, the most common sleep disorder, can have serious health consequences if left untreated.
Symptoms include snoring, excessive daytime sleepiness, and waking up gasping for air. Other sleep disorders include insomnia, restless leg syndrome, and narcolepsy. It’s important to address any underlying sleep problems before they get ongoing issues.
Consulting with a doctor or sleep specialist can help identify and treat any sleep disorders you may have. Don’t let sleep disorders get in the way of your health – seek the proper treatment and get the restful sleep your body needs.
By following these tips, you can help your body and mind get the most restful sleep possible. A good night’s sleep is essential for optimal health and productivity, so make sure to take steps to improve your sleep hygiene today. How has improving your sleep hygiene impacted your daily life?