20 Tips for Better Sleep Habits

Commit to a Sleep Schedule

Your body doesn’t know when you have days off. Try to stick to a consistent bedtime and wake-up time no matter what day of the week it is.

Stop Eating Long Before Bedtime

Digesting is hard work, and it can disrupt your sleep. Avoid eating at least two hours before bedtime, especially heavy meals that will take longer to digest.

Exercise Daily

Strenuous exercise is good for the body—but not too much. Aim for the account recommended for your age range, and stop exercising at least two hours before bedtime to let your body “cool down.”

Avoid Evening Caffeine

Caffeine’s effects can be felt up to six hours after consuming it. Maybe skip your late afternoon cup of coffee and enjoy a better night’s rest.

Quit Smoking

Nicotine, like caffeine, will keep your body wide awake and lead to disrupted sleep. However, experts recommend quitting smoking altogether in order to sleep better. There are plenty of other benefits of a smoke-free lifestyle, in case you need extra motivation.

Choose Sleep-Promoting Foods

Have you ever felt sleepy after eating Thanksgiving turkey? It’s because turkey is high in tryptophan, one of the chemicals that promotes sleep by increasing melatonin production in your body. Calcium is another sleep-promoting nutrient to look for.

Eat Foods to Help You Stay Asleep

Certain foods can help you fall asleep and stay asleep. Pumpkin seeds, spinach, almonds, cashews and other nuts and seeds are high in magnesium to give you uninterrupted sleep.

Hydrate Throughout the Day

The benefits of drinking water are nearly endless. Your body needs water to function, and hydration promotes general health. One caveat: Avoid fluids right before bedtime, so you won’t have to use the bathroom in the middle of the night.

Say No to the Nightcap

Alcohol in moderation is something to be enjoyed, but it does interfere with sleep. Research shows it can delay entering REM sleep, which your body needs to repair and rejuvenate.

Sleep When You’re Tired

If you’re feeling tired, go to bed. Experts recommend a full eight hours of sleep for most adults, but many people tend to procrastinate sleeping in favor of other activities.

Stick to Your Bedtime

The sleep schedule is worth noting again. Your quality of sleep is dependent upon following a regular bedtime and wake-up time, so if you need to, set an alarm when it’s time to go to bed. Stick to it as often as your social schedule allows for best results. 

Destress Before Bed

A stressed sleeper is a disrupted sleeper, so try to destress before bedtime. The ideal activities don’t involve a screen, such as reading, journaling or meditating.

Sleep Based on Biology

Per ResMed research, women need roughly half an hour more sleep per night than men, so women should plan for this by going to bed or rising earlier.  

Prepare Your Room

Your bedroom is your sanctuary, and it should be electronics-free at least an hour before bedtime. Experts recommend watching TV and working in another room to create a physical and mental divide. 

Make it Cold

Medical Daily findings suggest a room temperature of 64 degrees Fahrenheit for the highest quality of sleep. 

Leave the Pets out of Your Room

Pets can be great snugglers and help you destress, but their noises and movements may disrupt your sleep. Consider leaving them outside of your room overnight.

Add White Noise

White noise can help you relax and fall asleep quickly. If you don’t want to invest in a fan or a white noise machine, there are plenty of mobile phone apps to give you the same results.

Don’t Look at the Clock

Looking at the clock when you can’t fall asleep will only stress you out, and falling asleep while stressed leads to a fitful sleep. If you’re still awake long after bedtime, get out of bed for a short time and come back to try again.

Replace Your Mattress & Pillows Regularly

Mattresses should be replaced every five to 10 years, whereas pillows should be replaced every 12-18 months.

Talk to a Sleep Doctor

If you’re experiencing daytime fatigue, you may be suffering from sleep apnea without even knowing it. Talk to a sleep doctor if this is one of your concerns so you can get set up with CPAP therapy and achieve better quality sleep.