Healthy Sleeping Habits

Healthy sleeping habits can really improve your overall quality of life. This is because with better sleep, you can do more things with your day without feeling tired or exhausted.

Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

  1. Exercise daily. 

Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

  1. Check your room. 

Design your sleep environment to establish the conditions you need for sleep. Your bedroom should also be free from any noise that can disturb your sleep. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring and other noise.

  1. Sleep comfortably.

Make sure your mattress is comfortable and supportive. Have comfortable pillows and make the room attractive and inviting for sleep. Avoid bright light in the evening and expose yourself to sunlight in the morning.

  1. Avoid alcohol, cigarettes, and heavy meals.

Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause indigestion. If you can, avoid eating large meals for two to three hours before bedtime.

  1. Wind down. 

Your body needs time to shift into sleep more. For some people, using laptops and phones can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain.