20 Ways to Build Better Sleep Habits
Having enough sleep is an essential part of living a healthy life. Unfortunately, many people toss and turn at night because they cannot sleep well. You can have better nights' sleep and happier mornings by changing some habits and getting into better routines.
- Tricia Quitales
- 6 min read
Getting enough sleep is important to improve physical and mental health, but a lot of people have trouble making good sleeping habits. This article will discuss 20 easy ways to improve the way you sleep so that you feel more rested and energize when you wake up. With these useful tips, you can start making small changes that will help you sleep better every night.
1. Set a Consistent Sleep Schedule
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No matter what day it is, go to bed and wake up at your scheduled time. This helps keep your body’s clock in sync and makes it easier to fall asleep. To teach your body when to relax, you need to be consistent.
2. Create a Relaxing Bedtime Routine
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Spend 20 to 30 minutes to relax before going to bed. You can read a book, do deep breathing exercises, or listen to music that makes you feel calm. Your body knows it’s time to get ready for sleep when you do your routine.
3. Limit Screen Time Before Bed
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At least 30 minutes before bed, don’t use your phone, tablet, or computer. The computer’s blue light can stop your body from making melatonin. Instead, read or write in a book to calm down.
4. Create an Ideal Sleep Environment
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To sleep better, ensure your bedroom is cool, quiet, and dark. Get comfy bedding and stay as focused as possible. A peaceful place to sleep can help you fall asleep faster and stay asleep longer.
5. Exercise Regularly, But Not Before Bed
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Working out during the day can help you sleep better at night by lowering your stress and making you sleep longer. However, don’t work out too close to bedtime; it can wake you up and make it hard to fall asleep. Do something active for at least 30 minutes in the morning.
6. Watch What You Eat Before Bed
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Stay away from big meals, coffee, and drinks right before bed. Too much food can make you uncomfortable, and booze and caffeine can make it hard to sleep. If you’re not too hungry, eat a small amount of food like yogurt or a banana.
7. Keep Your Bedroom for Sleep Only
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Only use your bedroom to sleep and be close to someone. This helps your brain associate the area with calmness and peace. Do not work or watch TV in bed, as this can make it harder to sleep.
8. Use Relaxation Techniques
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Before going to bed, you can clear your thoughts by meditating, deep breathing, or progressive muscle relaxation. These techniques help you feel less stressed and prepare your body to rest. Adding them to your evening routine can help you sleep better.
9. Manage Stress During the Day
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It can be difficult to fall asleep at night after a busy day. To lower your stress, try being more aware or taking short breaks during the day. Learning to deal with worry will help you sleep better at night.
10. Limit Naps
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Taking short naps during the day can be helpful, but taking long naps or naps too late in the day can make it hard to sleep at night. Try to keep it to twenty to thirty minutes in the afternoon. If you nap a lot, you might want to change how you get ready for bed.
11. Avoid Clock Watching
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If you can’t sleep, looking at the clock can make you feel more stressed and make it harder to fall back asleep. Move or get rid of the clock, so it’s not facing you. Instead, think about things that will help you calm down.
12. Stay Hydrated
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It’s good to stay hydrated by drinking water during the day, but don’t drink too much right before bed. This can keep you from going to the bathroom often at night. Ensure you drink enough water during the day to sleep well at night.
13. Sleep on a Comfortable Mattress
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Your mattress is a very important part of how well you sleep. Buy one that fits the way you sleep and gives you enough support. You can fall asleep faster and stay longer with a good mattress.
14. Use White Noise if Needed
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If you can’t stand loud noises while you sleep, use a white noise machine or a fan. These steady sounds can block out noise from outside and help you sleep. Try different amounts of noise to see what you like best.
15. Get Sunlight During the Day
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During the day, especially in the morning, let natural light in. Sunlight helps keep your body’s internal clock in sync and improves sleep. During the day, try to spend some time outside or near a window.
16. Limit Caffeine Intake
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Because caffeine can stay in your body for hours, don’t drink it after noon. It might be harder to fall asleep and mess up your sleep cycle. In the afternoon, drink water or green tea instead.
17. Track Your Sleep Patterns
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You might want to use a sleep tracker to keep an eye on how you sleep. Knowing your habits can help you determine what to work on. Keeping a sleep log can also help you figure out what makes you not sleep well.
18. Create a Bedtime Ritual for Your Mind
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Getting ready for sleep in your mind is just as important as getting ready in your body. Get rid of your problems and think about things that will make you feel better. Visualization or positive mantras are two examples.
19. Limit Stimulating Activities in the Evening
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Do not do things that will make you feel energized, like watching intense movies, having hot arguments, or playing very active games. These things can raise your energy levels and make it harder for your body to calm down. Do things that are calm and peaceful in the evening.
20. See a Doctor if Sleep Problems Persist
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If you still have trouble sleeping, you might want to see a doctor. You might not be getting enough rest because you have a sleep problem like insomnia or sleep apnea. A professional can give you advice or treatment choices that are just right for you.