10 Proven Habits to Sleep Better at Night

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Do you feel groggy in the mornings, and unproductive during the day? Poor quality sleep can have a wide range of effects, and these are just two of them. While a cup of coffee can help you regain enough life to get started with your day, it’s essential to improve the quality of your sleep.

Here are ten proven habits that can help you sleep better at night.

Enjoy the Sunlight

Getting a lot of natural, bright light can keep your natural clock, or circadian rhythm, working properly. Try to spend about two hours a day in bright, sunny areas, such as a bay window seat, for the best results.

Get a Quality Mattress

Beds come in different sizes and firmness, and it’s important to get one that gives you the support you need. Memory foam mattresses can provide great support to people who suffer from back or neck pain at night. It’s essential to get a convenient mattress that gives you the comfort that helps you sleep easier.

Create a Bedtime Routine

Developing a bedtime routine can help your body prepare for falling asleep. Take a refreshing shower and turn off any devices or bright lights about thirty minutes before bed. You can meditate, listen to music, or read a book. Following this plan consistently will let your body know that it’s time to wind down and rest.

Preserve Your Bedroom

Your mind and body need to associate the bedroom with sleep. Avoid working in bed or doing anything that isn’t a bedroom activity. Avoid using bright colors and décor. Instead, try to keep your bedroom neutral, dark, quiet, and at a comfortably cool temperature.

Avoid Smoking and Alcohol

Nicotine in cigarettes can make it difficult to fall asleep. Conversely, alcohol can make it easier to fall asleep because it depresses your nervous system. Unfortunately, the effect generally wears off quickly, causing you to wake up throughout the night. It can also worsen problems like snoring and sleep apnea.

Keep a Journal

If you struggle with stress and anxiety, try to keep a journal. Write down anything that you need to do or that you’re worried about. Knowing that you’ve written these issues down and can review them in the morning is a great way to quieten your mind before going to sleep.


Meditation is a great way to relax your body and mind while you prepare for bed. Your heart rate and breathing will slow, and you’ll feel calmer when you head off to sleep.

Fluids and Caffeine

Coffee is a stimulant, and it can completely disrupt your sleep cycle. Try to have your last cup about six hours before bedtime, and any other fluids about two hours beforehand. That’ll help prevent midnight bladder emergencies!

Analyze Your Sleep

Sometimes your bad night is because you’re struggling with an actual disorder. Sleep apnea and GERD or nighttime acid reflux are all issues that can drastically affect your ability to get a good night’s rest. Several mobile apps can help monitor your activity, sleeping patterns, and sounds.

If you do suspect a problem, don’t hesitate to consult your doctor.

Walk Around

If you’re not relaxed enough to go to bed, don’t force it. In fact, if you’ve been trying to fall asleep for twenty minutes or more, get up instead. Take a walk, read a book, or meditate. Once you’re more relaxed, you’ll likely find it a lot easier to go to sleep.

Take Away

With just a few changes, you can improve the quality of your sleep immensely! Simply getting a little more sunlight, buying a proper mattress, and developing a bedtime routine, can make a noticeable difference. By making the right choices, you can wake up feeling on top of the world almost every day.

About The Author: Ashley Lipman is an award-winning writer who discovered her passion for providing knowledge to readers worldwide on topics closest to her heart – all things digital. Since her first high school award in Creative Writing, she continues to deliver awesome content through various niches touching the digital sphere.
Photo by Christina Morillo from Pexels

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