A sound and restful sleep each night is essential for your physical, mental, and emotional health. Many people complain of not getting enough sleep, and most of the time the reason is not practicing good sleep habits (also called sleep hygiene).
Sleep hygiene includes various habits and behaviors that help you have restful sleep.
15 good sleep habits
- Follow a regular schedule: Ensure to go to bed and wake up at the same time every day, including weekends or holidays. This helps train your body and mind to prepare for sleep on time every night and ensures a restful sleep.
- Limit daytime naps: Frequent or long naps during the day may make it hard for you to sleep at night. Every person needs a specific number of hours of sleep each day. By sleeping during the day, you are more likely to stay awake until late at night. Daytime naps tend to lower your need for sleep (also called sleep debt). Thus, avoid taking a nap longer than 30 minutes each day.
- Avoid all screens in your bedroom: Make your bedroom a place that is strictly meant for sleep and intimacy. Do not watch television or use screens, including mobile phones, tablets, laptops, or other devices at least an hour before sleep. These devices emit blue light that further prevents you from falling asleep.
- Make your bedroom comfortable for restful sleep: A clean and comfortable bed is more inviting to a sound sleep. Ensure that your bedroom is free of clutter and has a suitable temperature and is soundproof. A temperature between 65 and 75°F is generally regarded as comfortable for sleeping. Ensure that your mattress and pillows are comfortable and your room has adequate ventilation. You may use pleasant aromas, such as lavender, to help you relax and sleep.
- Avoid excessive caffeine consumption: Caffeine is present in coffee, tea, green tea, sports drinks, and soft drinks. It is present in certain foods, such as chocolates and baked goods containing chocolate. Caffeine consumption may interfere with your sleep by blocking a brain chemical (called adenosine) that helps you sleep. Late caffeine consumption (such as during evenings or at night) may further hamper your sleep. You must try to avoid caffeinated foods and drinks after your lunchtime.
- Avoid alcohol consumption before bedtime: Consuming alcohol in the late evenings or before bedtime interferes with your sleep cycle. It acts as a diuretic (a substance that increases urine output) and thus may cause you to get up frequently at night. Even though alcohol makes you drowsy, it affects your sleep quality.
- Avoid heavy meals before bedtime: A fatty or spicy dinner may prevent you from falling asleep. It is more likely to cause acid reflux. Give a gap of about three to four hours between dinner and bedtime. If you need to have a bedtime snack, prefer easy-to-digest foods, such as fruits, whole-grain crackers or cereals, and yogurt.
- Take a relaxing shower: Have a warm shower, brush your teeth, and wear clean and comfortable clothes before going to bed. Doing this every day will be taken as a clue for your mind that it's time to sleep.
- Avoid smoking: Smoking and other forms of tobacco consumption can harm your overall health and sleep. It can cause several problems, such as breathing difficulties, that may prevent you from having a restful sleep. It messes up with the chemicals in your brain that help you sleep.
- Keep worries outside the bedroom: Although easier said than done, stress management is one of the most crucial requisites for a sound sleep. You may practice stress-relieving habits, such as meditation, breathing exercises, reading, or listening to music before going to bed. Try to calm your mind before hitting the bed to ensure a restful sleep.
- Avoid vigorous exercises right before bedtime: Vigorous exercises, such as high-intensity interval training, may stimulate your brain and increase your heart rate and core body temperature. This may result in difficulty falling asleep. Avoid vigorous exercises for at least an hour before your bedtime. If you do not get time to exercise in the morning or a few hours before bedtime, you may do moderate exercises, such as stretching, yoga, slow swimming, or walking before bedtime.
- Avoid staying awake in the bed for long: If you have been tossing and turning with no signs of sleep even after being 20 minutes in your bed, you may get out of the bed. Do not keep looking at the clock. Take a slow walk or perform any other quiet activity, such as reading. You must, however, avoid using screens or turning on bright lights. Once you feel that you may fall asleep, get back into bed.
- Get exposed to natural light during the day: Your bedtime schedule largely depends on what you do during the day. Enough exposure to natural lights during the day helps keep your biological clock on track. Soak in some sunlight each morning and make sure that your workspace has enough light so that you stay awake and alert during the day and sleep well at night.
- Avoid excessive water consumption near bedtime: Staying hydrated is crucial for overall health. You must drink enough water throughout your day. However, avoid drinking excess fluids near bedtime because this may result in frequent nighttime trips to the washroom.
- Get timely medical help: Many underlying health conditions may make sleeping a tough business. These include sleep apnea, restless leg syndrome, narcolepsy, and prostate enlargement (which may cause increased urine frequency). Despite all precautions, if you find dozing off difficult, talk to your healthcare provider.
SLIDESHOW
Sleep Disorders: Foods That Help Sleep or Keep You Awake See SlideshowHealth Solutions From Our Sponsors
Medically Reviewed on 3/23/2022
References
Image Source: iStock Images
Suni E. Healthy Sleep Tips. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Centers for Disease Control and Prevention. Tips for Better Sleep. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Sleep Education. Healthy Sleep Habits. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
Suni E. Healthy Sleep Tips. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Centers for Disease Control and Prevention. Tips for Better Sleep. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Sleep Education. Healthy Sleep Habits. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
Complete List
Top What Are Good Sleep Habits Related Articles
Insomnia Slideshow
What is insomnia? Insomnia by definition is trouble falling or staying asleep. Insomnia causes are varied. Learn 10 tips on how to get a good night's sleep and avoid sleep disorders such as insomnia.
20 Tips to Beat Insomnia
Good sleep hygiene leads to better sleep. Avoid insomnia and sleep better by minimizing stress, exercising, and taking proper naps. Learn the health benefits of good sleep. Discover how pets, allergies, electronics, and other distractions can rob you of a good night's sleep.
What Sleep-Disordered Breathing Conditions Are Treated With a CPAP Machine?
A continuous positive airway pressure (CPAP) machine treats the following sleep-disordered breathing conditions including obstructive sleep apnea and Snoring.
Do Sativa Strains Make You Sleepy?
Cannabis sativa strains of cannabis generally give you a high. The cannabis plant comprises three species, each containing a varying amount of psychoactive substance called tetrahydrocannabinol (THC). These three types are C sativa, C indica, and C ruderalis. However, the most widely available Sativa strains mainly consist of a high limonene content that uplifts the mood.
How Can I Fall Asleep in 2 Minutes?
Adequate quantity and quality of sleep are important for you to stay healthy, both mentally and physically. While for a blessed few dozing off is an easy affair, going to sleep can be a struggle for many. Falling asleep in a short while, such as in 2 minutes, may be achieved by following certain tips and sleep rituals.
How Do I Get Rid of My Fear of Sleeping?
If the thought of nightmares or paralysis makes you anxious, you may have somniphobia. Here’s how to overcome fear of sleep and when to seek treatment.
Is It Good to Sleep With Music On?
You can take your mind off of your everyday thoughts and stresses by playing music. Music is a great option to help improve your sleep.
Sleep Health: 20 Facts About Your Biological Body Clock
Biological clocks control much of human biology, including aging, hormones, sleep, fertility, and seasonal cycles. The body clock controls circadian rhythms, the 24-hour cycle that governs biological processes in humans, animals, plants, and even bacteria. Science says maintaining healthy circadian rhythms may protect against chronic conditions.
Sleep Quiz
Take our Sleeping Quiz to learn which sleep disorders, causes, and symptoms rule the night. Trouble falling or staying asleep? Find out which medical treatments fight sleep deprivation, apnea, insomnia, and more!
Sleep: The Best and Healthiest Sleeping Positions for Your Health
What is the best and healthiest sleeping position? Learn ways to say good night to back pain, neck pain, snoring, arthritis, and airway obstructions like sleep apnea. You may sleep on your side, stomach, or back. What does your sleep position have to do with chronic pain? Find out how to sleep for a more restful and comfortable night.
What Is the Best Music to Listen to When Sleeping?
As per studies, slow music or classical music is more relaxing that can help you sleep. Classical music or instrumental music can help slow the pulse and decrease levels of stress hormones. Relaxing music triggers changes to the body and, in many ways, mimics a sleepy state.
Which Way Should You Face Your Bed? Rules for a Better Sleep
There is a lack of convincing scientific evidence to say that you should face your bed in a “particular” way or direction. However, as per the ancient Chinese practice, feng shui, you should face your headboard toward the south.
Why Am I Having Trouble Sleeping at Night?
Having repeated difficulty with sleep initiation, maintenance or poor quality of sleep that occurs despite adequate time and opportunity for sleep, resulting in some form of daytime impairment is called insomnia.
Why Can't I Sleep Although I'm Tired?
Difficulty falling asleep despite being tired is a sign that the circadian rhythm may be off. It more commonly affects young individuals, and it is seen in people with chronic insomnia. Insomnia is defined as repeated difficulty with sleep initiation, maintenance, consolidation, or quality that occurs despite adequate time and opportunity for sleep and that results in some form of daytime impairment.
Why Can't I Sleep by Myself?
There are several reasons why it's hard to fall asleep alone, but there are many things you can do to combat the problem. You may have a hard time sleeping by yourself because of fear, bad habits, hormones or grief.