Acquiring a healthy sleeping routine can make a big difference in your well-being and quality of life. Healthy sleep habits are commonly referred to as having good sleep hygiene. To maintain good sleeping habits, follow the sleep practices below consistently.
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Stick to the same sleeping schedule, specifically with the same bedtime and time of waking up, even on weekends. This sense of normality usually regulates the body clock and can help you in falling and staying asleep at night.
Encourage your kids to get into a sleep routine, too, especially as they transition back to school. Otherwise, those early mornings will be a rude awakening for them after long summer nights of sleep!
Also, create a relaxing ritual for your bedtime. A routine and relaxing activity that happens right before bedtime usually helps to separate your sleep time from other activities that can cause anxiety, stress, and anxiety right before trying to get some shut-eye.
A routine activity that is calming can help you get sound and deep sleep daily. Doesn’t that sound amazing?!
Of the healthy sleep habits here, this one is more about what to avoid than what to do. If you have trouble sleeping at night, it might be tempting to take naps in the afternoon – But try to resist the urge.
While power naps can help you get through the day, they can make it difficult to catch some z’s come nighttime. It’s, therefore, is in your best interests to avoid naps so that you can get some slumber at night.
Exercise regularly. Even if you’re not able to do vigorous workouts, light exercises are better than no physical activity at all.
As for what time of day is best to exercise, getting in your cardio earlier in the day can lead to a deep sleep tonight. Here’s more about the timing of your workout.
While you can exercise at any time of the day, don’t make it at the expense of your sleep.
Next up, re-evaluate your bedroom. It’s best to design the room environment with conditions that make sleeping easier. Specifically, look at
For example, keep your bedroom cool, with a temperature of between 60 and 67 degrees Fahrenheit. In addition, isolate your bedroom from noises that can wake you from a deep snooze.
Also try to remove any light from the bedroom when its sleep time. The same goes for any other distractions in your room.
Of course, not all distractions are easy to remove… such as a snoring partner. If there are disturbances that are difficult to avoid, consider getting eyeshades, blackout curtains, earplugs, ‘white noise machines, fans, humidifiers. and other gadgets that can make your environment more conducive to sleep.
A comfortable mattress and pillows are essentials when it comes to healthy sleep habits. The ideal mattress is both supportive and comfy.
Most quality mattresses have a lifespan of between 9 to 10 years, and the one that you are using may have exceeded its lifespan. Read these American Freight mattress reviews to find a new mattress.
Then look for a comfy pillow (or two). Ideally, your bedroom, including the pillows, is not only inviting and attractive as but also free from allergens that can affect your health.
Furthermore, get rid of objects in the room that can cause slip-and-fall accidents in case you wake up at night. That’s the last thing anyone needs, especially around midnight.
More healthy sleep habits:
Before sleeping, use a bright light to assist in managing the circadian rhythms in your body, along with getting in a bit of sunlight each morning. Later, as evening sets in, try to avoid bright lights.
For healthy sleep habits, the next one relates to nighttime activities. Specifically, do your best to avoid activities that can disrupt sleep, such as:
- Heavy meals
- Alcoholic beverages
Having spicy meals before sleeping can disrupt your sleep too. If it causes indigestion, for example, that makes it hard to fall asleep.
Instead, what would be better to take? Melatonin tablets are a natural way to relax and get ready for a restful night in bed. Nature’s Bounty has been around 50 years and includes only the highest quality ingredients. The quick-disolved tablets are easy to take.
Tip: Whenever possible, avoid having large meals at least 3 hours before going to bed. If you find that you are hungry and you’re ready for a doze, then choose a light snack and try to have it for about an hour before getting into bed. That way, your body can start to digest it and do so easier than following a big meal.
At the end of the day, take time to wind down. The body usually needs some time to adjust and get ready to shut down at the end of the day.
Before going to bed, try a calming activity, such as reading a book. For some individuals, using electronic gadgets like a laptop can lead to problems getting to sleep.
The reason why is that electronic gadgets emit light that activates the brain. If you usually have problems nodding off, avoid using those devices before bed or in the middle of the night.
If you still can’t sleep
Another factor that can affect your sleep is a sleeping disorder. Millions of Americans suffer from sleeping disorders, such as sleep apnea, insomnia, restless leg syndrome, and narcolepsy. If you suffer from symptoms such as loud and regular snoring, episodes of stopped breathing during sleep, and excessive daytime sleepiness, you may be one of the estimated 22 million people in the United States who have sleep apnea.
Sleep apnea can be treated or managed through continuous positive airway pressure (CPAP) therapy using a CPAP mask and machine. Sleep is essential to living a healthy and happy life. That said, talk to your healthcare provider immediately if you suspect that you have a sleeping disorder.
If you’re finding it hard to fall asleep, consider going into another room and doing a relaxing activity until you are tired. Ideally, take work materials, televisions, and computers out of the bedroom as part of a new routine featuring healthier habits.
When your bedroom is only for sex and sleep, then your brain can make a strong association between the bed and sleep. Lastly, if there is an item or activity that causes you to have anxiety about getting sleep, try to keep it out of your sleeping routine.
What are some other healthy sleep habits? Do you do any of the things on the above list?
25 thoughts on “9 healthy sleep habits to start tonight”
Memorizing all the good things that happened to you on that day can bring you peaceful sleep and fulfillment and makes you feel positive and energetic even for the next day!
You’ve said that so well!
When you make it a habit to get good sleep, you’re healthier and you feel better.
Great tips, Christy! Love this article.
Aw, thanks Kally! Hope you get lots of sleep this weekend :)
Excellent tips as always Christy <3
You’re amazing xx I’ll come visit soon!
Very useful information, Christy! Since i quit all work with electronic devices an hour before going to bed, i had a better sleep too. Michael
You’re smart to know to do so, Michael!
Thank you Christy! I heared about some years in the past, tried and it worked for me. ;-)
I have a hard time getting to sleep, once I am asleep I am a sound sleeper though. I am having a tough time finding a decent back/side sleeper pillow, does anyone have any suggestions?
It’s the falling asleep part that can be frustrating when it’s not happening, that’s for sure! If you’re looking for a pillow that support the spine and your neck when sleeping on your back and side, this one is designed to do exactly that. Plus, as a memory foam pillow it returns back to its original shape every time, so there’s no sunken pillow problem. Hope that helps!
I have to take something to sleep some nights, no matter what I do. Too much going on in my head. haha
My post today is about women, you might be interested.
A busy mind you have, GP! Oooh I’ll head over to your post to see
Great info Christy
Thank you Brigitte!
Great article. I am working on this. My sleep schedule has been crazy for decades.
Good to hear you’re working on getting into a sleep schedule. Your health will thank you!
As a fussy sleeper, I agree with nearly every suggestion. Fortunately, my wife and I both like a cool room. Where we differ, is she likes a lot of light in the room, and I like it dark. She has the ability to fall asleep in one minute, and I always take longer (sometimes only a few minutes but also up to a couple of hours.)
The exercise thing is big with me. When I was still working, I’d try to exercise after work or dinner, but then it takes me forever to ramp my body back down. Morning workouts are the best. I read for a bit at night, and then I’m toast. Not having to deal with the stress of work has made a huge difference too.
I’m with you on reading at night to help ease into the sleepy time, Pete. It sounds like you’re on the right track to getting plenty of zz’s ~ and I’m jealous of how quickly your wife falls asleep by the sounds of it!
I am out like a light when we stay on the beach, even though I workout for hours each day.
It’s wonderful to get a deep sleep, isn’t it!
Great reminders!! Thanks for sharing.
Cheers to a good sleep tonight!