Good sleep is one of the pillars of a healthy life. Unfortunately, many people struggle to get the quality rest they need to feel refreshed and energized each day. The good news is that by incorporating certain daily habits, you can significantly improve the quality of your sleep. Here are 15 daily habits that will help you achieve the best kind of sleep at night.

1. Maintain a Consistent Sleep Schedule

Your body has a natural sleep-wake cycle, known as the circadian rhythm. Going to bed and waking up at the same time every day helps regulate this cycle, making it easier to fall asleep and wake up feeling refreshed.

• How to Do It: Set a regular bedtime and wake-up time, even on weekends. Aim for 7-9 hours of sleep each night, and stick to your schedule as closely as possible.

2. Create a Relaxing Bedtime Routine

A calming pre-sleep routine signals to your body that it’s time to wind down. This can help you fall asleep faster and enjoy deeper, more restorative sleep.

• How to Do It: Spend 30-60 minutes before bed doing relaxing activities, such as reading, taking a warm bath, or practicing mindfulness meditation. Avoid stimulating activities like using electronic devices or engaging in intense exercise.

3. Limit Exposure to Screens Before Bed

The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that regulates sleep.

• How to Do It: Turn off electronic devices at least an hour before bedtime. If you must use a screen, consider using a blue light filter or wearing blue light-blocking glasses.

4. Be Mindful of What You Eat and Drink

What you consume, especially in the hours leading up to bedtime, can impact your sleep quality. Caffeine, alcohol, and heavy meals can disrupt your sleep patterns.

• How to Do It: Avoid caffeine and nicotine in the afternoon and evening. Limit alcohol consumption, and try to finish large meals at least 2-3 hours before bed.

5. Stay Active During the Day

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, exercising too close to bedtime can have the opposite effect.

• How to Do It: Aim for at least 30 minutes of moderate exercise most days of the week. Try to finish your workout at least a few hours before bedtime to allow your body time to wind down.

6. Create a Sleep-Inducing Environment

Your bedroom should be a sanctuary for sleep. A cool, dark, and quiet environment can significantly improve the quality of your sleep.

• How to Do It: Keep your bedroom cool, ideally between 60-67 degrees Fahrenheit (15-19 degrees Celsius). Use blackout curtains or an eye mask to block out light, and consider using earplugs or a white noise machine to mask disruptive sounds.

7. Manage Stress and Anxiety

Stress and anxiety are common culprits of sleep problems. Finding ways to manage these feelings can improve your ability to fall and stay asleep.

• How to Do It: Incorporate stress-reducing activities into your daily routine, such as yoga, deep breathing exercises, or journaling. Practicing mindfulness meditation can also help calm your mind before bed.

8. Limit Naps During the Day

While short naps can be beneficial, long or irregular napping during the day can negatively impact your nighttime sleep.

• How to Do It: If you need to nap, try to limit it to 20-30 minutes and avoid napping late in the afternoon or evening.

9. Get Exposure to Natural Light

Natural light helps regulate your circadian rhythm, making it easier to maintain a healthy sleep-wake cycle.

• How to Do It: Spend time outside during daylight hours, especially in the morning. If natural light exposure is limited, consider using a light therapy box.

10. Be Careful with Sleep Medications

While sleep medications can be helpful in the short term, they are not a long-term solution for sleep problems and can have side effects.

• How to Do It: Use sleep medications only as a last resort and under the guidance of a healthcare professional. Focus on developing healthy sleep habits instead.

11. Evaluate Your Mattress and Pillows

The comfort and support of your mattress and pillows can greatly impact your sleep quality.

• How to Do It: Ensure your mattress and pillows are comfortable and supportive. If they are old or causing discomfort, it may be time to replace them. Look for options that suit your preferred sleeping position and provide adequate support.

12. Limit Fluids Before Bed

Drinking too many fluids in the evening can lead to frequent trips to the bathroom during the night, disrupting your sleep.

• How to Do It: Try to limit your fluid intake in the hour or two before bedtime. If you find yourself waking up frequently to use the bathroom, consider adjusting your evening hydration habits.

13. Avoid Large, Late Dinners

Eating a large meal close to bedtime can cause discomfort and indigestion, making it harder to fall asleep.

• How to Do It: Aim to finish dinner at least 2-3 hours before going to bed. If you need a snack before bed, opt for something light and sleep-promoting, such as a small serving of yogurt or a banana.

14. Practice Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and then slowly relaxing each muscle group in your body. This can help reduce physical tension and promote relaxation.

• How to Do It: Start with your toes and work your way up to your head, tensing each muscle group for a few seconds before relaxing. Focus on your breathing and the sensations in your body as you go.

15. Keep a Sleep Diary

Tracking your sleep patterns and habits can help you identify what’s working and what needs adjustment.

• How to Do It: Use a sleep diary to record your bedtime, wake-up time, sleep quality, and any factors that might have affected your sleep. Review your entries regularly to spot patterns and make necessary changes to your routine.

Conclusion

Achieving the best kind of sleep at night is about more than just going to bed at a reasonable hour. It involves cultivating a set of daily habits that support your body’s natural sleep-wake cycle and promote relaxation and comfort. By maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and making mindful choices throughout the day, you can gift yourself the restful, restorative sleep you deserve. Start incorporating these habits into your daily routine and experience the transformative power of good sleep.