Sleep Conditions
What Are Good Sleep Habits?
Getting a good night’s sleep isn’t only about what you do right before you climb under the covers—what you do all day plays a part. So, if you’re on the hunt for things to help you sleep, let’s look at some lifestyle changes that can help you get the quality rest you deserve.
How can I develop good sleep habits?
When you’re figuring out how to get better sleep, there are a couple of important things to keep in mind.
The first is that sleep is personal. What works for one person might not work for you. As you try out some different tweaks to your routines, it can be helpful to keep a journal to pinpoint what habits are helping and what ones are making things worse. It might sound like a lot to write this down, but a quick bullet list of what routines make a difference goes a long way in the long run.
Secondly, for nearly all tips on how to sleep better, you need to practice a little patience. For example, getting some exercise one day might not immediately make you sleep better that same night. But, after a solid week of exercise, you might notice improvements.
Remember that habits don’t form overnight. Some well-known estimates say that it takes approximately 21 days for a behavior to become automatic. That may or may not hold water, but regardless of the specific digits, research shows that this is true: Forming a routine can take a long time.
Now that you’re prepared to experiment and play the long game, here are eight different lifestyle changes you can try.
Create a calm bedroom
If you’ve ever tried to sleep on a plane, then you already know that your environment has a major impact on your quality of sleep. For that reason, make your bedroom a calm and relaxing place where you can unwind and get some rest.
Cooler temperatures are ideal for sleeping, so crank down the thermostat to between 60 and 67 degrees (or open the window if you live somewhere temperate). It can also help to turn on white noise or put on earplugs to drown out disruptions, and get some blackout curtains or use an eye mask to make your space as dark as possible.
Combine that all with some bedding that suits your preferences — whether it’s an extra-firm mattress, lots of pillows, or luxurious sheets — and you’re set up for a good night’s rest.
De-stress before bed
Does your current bedtime routine involve laying in bed and doom scrolling on your phone? You probably already know that’s not setting you up for sweet dreams.
When your body experiences stress, it releases a hormone called cortisol (which is widely known as the “stress hormone”). This hormone impacts nearly every system of your body. But one of its main roles? It keeps you on high alert.
Put down your phone, turn off the tv, and opt for a more relaxing routine. Read a book, listen to some music, meditate, or try journaling. Calming activities before bed allow your body to wind down, process feelings, and let go of the day’s stress, so you’re not replaying anxious thoughts all night.
Reduce your screen time close to bed
The screens on your phone, tablet, or computer release blue light, which delays the release of melatonin — a hormone that our brains release in response to darkness to help us sleep.
One study found that screen time is actually causing insomnia in teens, which is proof that all of that time on your devices can seriously sabotage your rest. Put the gadgets down at least an hour before bed and do something screen-less instead (we strongly recommend journaling, even just for a few minutes).
Don’t work or eat in your bed
As much it might feel like it’s calling to you when you’re tired, try your best to stay out of your bed except for sleep and sex. “When we use our bed for other activities, like working, reading, watching TV, etc., we create an association with wakefulness,” explains psychotherapist and behavioral sleep medicine therapist Annie Miller in an article for Healthline. “We want the bed to be a cue for sleep, and working in bed weakens this association.”
Exercise regularly
Will getting some aerobic exercise during the day actually make a big difference in your ability to sleep at night? The short answer is yes.
Johns Hopkins Medicine states that the effects of exercise on sleep are similar to the effect of sleeping pills. Needless to say, getting some more movement in your daily routine is pretty powerful.
Even if you just find time for a quick, fast-paced walk, any amount of physical activity is sure to help as you figure out how to get better sleep, as long as it is not too close to bedtime.
Keep a consistent sleep schedule
If your bedtimes and wake times are all over the place, you could benefit from bringing some more consistency to your sleep schedule.
Experts say that this predictability helps regulate your body’s internal clock, which helps you fall asleep more easily and can also improve both the duration and the quality of your sleep. That means trying your best to wind down at the same time each night, and waking up at the same time in the mornings — even on the weekends. It’ll help you in the long run.
Limit caffeine to earlier in the day
You rely on your morning latte to kick you into gear in the mornings, and there’s nothing wrong with that. But, indulging in that same latte at 4 pm could significantly hinder your ability to sleep.
Caffeine is a stimulant, meaning it promotes alertness. That’s great news in the morning when you need to get moving, but it can significantly disrupt your sleep if you have it too late in the day.
How late is too late? You’re probably best to skip anything with caffeine after lunch. While it peaks in your bloodstream after about an hour, half of the caffeine remains in your body even six hours after you consume it. Completely clearing the caffeine out of your system can take up to 10 hours.
Take magnesium or melatonin supplements
Your body naturally produces melatonin—but maybe not quite enough of it. Taking a melatonin supplement (which is available over-the-counter) can be helpful for some people to fall and stay asleep.
Magnesium can also be helpful for people who struggle with sleep, in particular if you are experiencing muscle cramps. Low magnesium has been shown to contribute to inflammation, which may negatively impact your sleep.. A magnesium supplement may help you get a better night’s sleep (but is not recommended for people with Obstructive Sleep Apnea).
Good sleep is built in the daytime
When it comes to getting a solid night of sleep, it’s not only what you do right before bed that matters. Choices you make all through the day can have a major impact on what happens when you hit the sheets at night.
These lifestyle adjustments are worth trying to see if they help you sleep better, but they might not be enough on their own. In those cases, we can help.
Article Reviewed By
Joshua Roland, MD, FAASM - River's Medical Director
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