Healthy habits for a better sleep

A good night’s sleep is important for your health and well-being. A lack of quality sleep leads to low energy and poor physical and mental health. But there are healthy habits you can pick up to improve your sleep quality.

To ensure you stay healthy, happy, and energized, try these daily habits for a better sleep.




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Sleep hygiene tip – Stick to a regular sleep schedule

While it’s tempting to sleep in on weekends, try to wake up and go to sleep at the same time every day. Once you’ve established a regular sleep schedule, your body will know that it’s time to sleep when you go to bed.




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Advice for healthy sleep patterns – Control your exposure to light

Light exposure affects your body’s production of melatonin, a hormone that regulates sleep-wake cycles. When it’s dark, your brain produces more melatonin and makes you sleepy. When your body is exposed to light, your brain produces less melatonin.

So, when you wake up, open the blinds to let the light in. Conversely, avoid light exposure—especially from device screens—when you’re getting ready for bed.




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Sleep advice – Limit your naps

It’s perfectly normal to feel sleepy early in the afternoon. If you’re someone who naps every day, however, make sure it’s for no more than 20 minutes.

Though taking a nap can refresh your energy for the rest of the day, napping any longer than that will disrupt your sleep at night.




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Sleep health tips – Transition from activity to sleep mode

To ready your body and mind for sleep, develop a bedtime routine to make the transition from activity to sleep mode.

This includes turning off TVs and devices and starting your bathroom routine. Reading before bed can also help relax your mind before you hit the lights.




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Advice for healthy sleep hygiene – Lower the temperature in your bedroom

Cooler rooms—that is, with temperatures around 18 degrees Celsius (65 degrees Fahrenheit)—with good air circulation are ideal for better sleep. If a room is too hot, you will be uncomfortable, feel overheated, and be more likely to toss and turn all night. On the other hand, if a room is too cold, your body will be working to protect its core temperature instead of trying to sleep.




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Healthy habits for a good night’s sleep – Exercise daily

Daily exercise will help you fall asleep more easily and improve your quality of sleep. You will also have more stable energy levels during the day. The more vigorous the exercise, the better your sleep will be.

Even a 10-minute walk will help. But avoid exercising within three hours of bedtime, since this could interfere with your sleep cycle.




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Healthy sleep habits – Drink less alcohol

While there’s nothing wrong with a glass of wine or a beer after a long day, drinking any more than that can lead to disrupted sleep.

After the alcohol wears off, you will tend to sleep lightly and wake up throughout the night.




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Get a better sleep – Limit caffeine intake

A cup of coffee might help you wake up in the morning, but too much caffeine during the day will affect how well you sleep.

Reduce your daily consumption of caffeinated beverages (coffee, tea, and soda) and foods (chocolate). You should also avoid drinking caffeinated beverages later in the day.




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Healthy habits for sleep – Avoid nicotine

If you’re trying to quit smoking, you now have one more good reason to kick the habit. Limiting your nicotine intake, especially right before bed, can improve your sleep. Like caffeine, the nicotine found in tobacco is a stimulant.

Nicotine stimulates the adrenal glands, giving your body a rush of epinephrine (adrenaline). The last thing you need before bed is an adrenaline rush.




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Sleep aid – Check your medications

Medications, whether of the prescription or over-the-counter variety, can affect your quality of sleep. Speak with your doctor if you are concerned about your sleep and are taking any medications.

Your doctor could recommend a change in medication type or dosage, suggest a prescription sleep aid, or offer other tips to help you sleep better.




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Sleep tip – Hide the bedside clock

If you look at the clock in the middle of the night, you’ll probably start worrying about how little time you have left to sleep.

This stress will only make it more difficult for you to fall back asleep. Do yourself a favour and hide the clock from view.




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Sleep advice – Darken your room

The darker your room, the better you’ll sleep. Install window treatments that will keep the light out, such as blackout shades and curtains. Close them every night before bedtime, and open them when you wake up to help with your sleep-wake cycle.

You might also consider moving your bed away from external walls so that you aren’t facing a window or bothered by outside noise.




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Sleep aids – Use a white-noise machine

White noise helps reduce any noises that may keep you up at night. White-noise machines generate relaxing sounds to block inside and outside noise.

You can also use a fan, which produces white noise and circulates cool air. If you sleep next to someone who snores, try wearing earplugs.




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Sleep aids – Wear a sleep mask

Sleep masks cover your eyes and block light so you can sleep in total darkness. It may take a few nights to get used to wearing a sleep mask.

Once you do, however, you will sleep comfortably, without any light waking you up.




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Home sleep habits – Keep your bedroom a bedroom

Each room in a home has a specific function, and bedrooms are no different. Treat your bedroom as the relaxing place where you sleep. Avoid having televisions and computers in your bedroom.

Watching TV or working on your laptop in bed will keep your mind active and lead to poor sleep.




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Healthy sleep advice – Relax and reduce stress

After a long day, it’s important to set aside some time to unwind. Even if it’s just 15 minutes, treat yourself to a relaxing activity each day. This could be meditation, listening to music, or muscle relaxation exercises.

Stress keeps people up at night, so relaxing and letting go of your daily stresses will help you sleep much better.




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Tips for a good night’s sleep – Eat a light dinner

A light meal filled with vegetables is easy to digest, which favours better sleep. Heavy meals are harder to digest, draw blood to your digestive system, and disrupt your sleep cycle.

You should also avoid foods that tend to cause indigestion if you’re prone to heartburn. Heartburn sufferers are more likely to suffer from insomnia and other sleep disorders.




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Habits for a healthy sleep – Take a hot bath before bed

For some people, a hot bath 90 to 120 minutes before bedtime can improve quality of sleep.

The heat from the bath increases your body’s core temperature, which decreases again after you get out of the bath, preparing your body for sleep.




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Bedtime habits – Drink a cup of chamomile tea

A warm cup of calming chamomile tea before bed will help you relax and sleep better. If you tend to feel a bit hungry before bed, try snacking on a banana or walnuts, or having a glass of skim milk.

These foods are sources of tryptophan, an amino acid known to enhance sleep.




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Healthy routines before bed – Follow a bedtime bathroom routine

A bathroom routine before bed will help your mind and body make that transition to bedtime. Take your time flossing, brushing, washing, and grooming.

A relaxing bedtime ritual will put your mind at ease and prepare it for sleep. These routines are beneficial for your sleep and overall health.




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