5 Simple Habits for Better Sleep and Health

Feb 17

We all know that a good night’s sleep is essential for our overall health and well-being, that’s why we are going to build habits for better sleep. 

Yet, with our busy schedules and hectic lifestyles, it can be challenging to prioritize sleep and establish healthy sleep habits. 

The good news is that there are simple habits you can incorporate into your daily routine to improve the quality of your sleep and enhance your overall health.

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The First of the Habits for Better Sleep is to Stick to a Regular Sleep Schedule

One of the most effective ways to improve the quality of your sleep is to establish a regular sleep schedule. 

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the overall quality of your sleep.

Ways to Promote Your Sleep Schedule

Set a consistent bedtime and wake-up time: Try to go to bed and wake up at the same time every day, even on weekends or days off.

Avoid stimulating activities before bed: Limit your exposure to electronics, such as phones and computers, before bedtime. Instead, try reading a book, taking a warm bath, or practicing relaxation techniques.

Create a relaxing sleep environment: Make sure your bedroom is cool, dark, and quiet. Invest in comfortable bedding and pillows to create a cozy sleeping space.

Avoid caffeine and alcohol: Caffeine and alcohol can disrupt your sleep and make it difficult to fall asleep and stay asleep. Avoid consuming these substances before bedtime.

Exercise regularly: Regular exercise can help regulate your sleep schedule and promote better sleep quality. However, avoid exercising too close to bedtime, as this can stimulate your body and make it difficult to fall asleep.

Practice good sleep hygiene: Establish a bedtime routine that helps you wind down and prepare for sleep. This might include brushing your teeth, washing your face, and doing some light stretching or meditation.

The Second of the Habits for Better Sleep is to Create a Relaxing Bedtime Routine

Establishing a relaxing bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. 

This routine can include activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.

Take Time to Wind Down

Creating a relaxing bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. Here are some ideas for creating a calming routine before bed:

Dim the lights: Bright lights can interfere with the production of melatonin, a hormone that helps regulate sleep. Dim the lights in your home, or use soft lighting to create a cozy and relaxing atmosphere.

Avoid screens: Electronic devices emit blue light, which can suppress the production of melatonin and make it harder to fall asleep. Try to avoid using your phone, tablet, or computer for at least an hour before bed.

Take a warm bath or shower: A warm bath or shower can help relax your muscles and ease tension, making it easier to fall asleep.

Practice relaxation techniques: Engage in relaxation techniques such as deep breathing, meditation, or gentle yoga to calm your mind and body before bed.

Drink a warm beverage: A warm cup of chamomile tea or milk can help soothe and relax your body, making it easier to fall asleep.

Read a book: Reading a book before bed can be a great way to unwind and help your mind relax before sleep. Choose a calming or enjoyable book, rather than something stressful or stimulating.

By incorporating some of these ideas into your bedtime routine, you can create a relaxing and soothing environment that prepares your body and mind for a restful night’s sleep.

The Third of the Habits for Better Sleep is to Limit Screen Time Before Bed

The blue light emitted by electronic devices can interfere with your body’s natural sleep-wake cycle, making it more difficult to fall asleep and stay asleep. 

To promote better sleep, avoid using electronic devices such as smartphones, tablets, and computers for at least an hour before bedtime.

Ideas to Help Limit Screen Time

  1. Set a time limit for screen use before bedtime. Avoid using screens at least 30 minutes to an hour before going to bed.
  2. Turn off all electronic devices, including phones, tablets, and computers, or put them in another room entirely. This way, you won’t be tempted to check them during the night.
  3. Instead of staring at a screen, engage in a relaxing activity such as reading a book, listening to soothing music, or practicing meditation or deep breathing exercises.
  4. If you must use a screen, adjust the brightness settings to the lowest comfortable level, and use a blue light filter to reduce the impact of blue light on your sleep.
  5. Avoid using your phone or computer in bed. Instead, try to use a comfortable chair or a designated relaxation space in your home.
  6. Consider implementing a “no screen time” policy for the hour leading up to bedtime to help you wind down and prepare for a restful night’s sleep.

The Fourth of the Habits for Better Sleep is to Create a Comfortable Sleep Environment

Your sleep environment plays a crucial role in the quality of your sleep. 

Make sure your bedroom is quiet, dark, and cool. 

Invest in comfortable bedding and a supportive mattress and pillow to promote a comfortable and restful sleep.

How to Get a Good Night’s Sleep

Creating a comfortable sleep environment is crucial for getting a good night’s sleep. Here are some ideas for making your bedroom a relaxing and peaceful space:

  • Invest in comfortable bedding and pillows that support your body and provide adequate cushioning.
  • Keep your bedroom cool, ideally between 60-67 degrees Fahrenheit, as this temperature range is optimal for sleep.
  • Use blackout curtains or a sleep mask to block out any light that may disrupt your sleep.
  • Keep your bedroom quiet by minimizing noise as much as possible. If you live in a noisy area, consider using earplugs or a white noise machine.
  • Consider incorporating calming scents into your sleep environment, such as lavender or chamomile, through essential oils or candles.
  • Keep your bedroom tidy and free from clutter to promote a sense of calm and relaxation. A clean and organized space can help ease anxiety and stress.

By creating a comfortable sleep environment, you can help promote relaxation and better sleep quality, leading to improved overall health and well-being.

The Fifth of the Habits for Better Sleep is to Prioritize Regular Exercise

Regular exercise is not only beneficial for your overall health but can also improve the quality of your sleep. However, be mindful of the timing of your workouts. Avoid vigorous exercise too close to bedtime, as it can have a stimulating effect on the body and make it harder to fall asleep.

Incorporating these simple habits into your daily routine can go a long way in improving the quality of your sleep and enhancing your overall health. Remember, good sleep is not a luxury, but an essential component of a healthy lifestyle.

habits-for-better-sleep

Prioritize Regular Exercise for Better Sleep and Health

Getting regular exercise can have a significant impact on the quality of your sleep and overall health. 

Here are some tips for prioritizing exercise in your routine:

Find an exercise that you enjoy: Whether it’s jogging, yoga, or swimming, find an exercise that you enjoy doing. This will make it easier to stick to a regular routine and make it a more enjoyable experience.

Schedule it in: Just like with sleep, it’s important to schedule in exercise time. Make it a non-negotiable part of your day, and try to stick to a consistent schedule.

Start slow: If you’re new to exercise, start slow and gradually increase the intensity and duration of your workouts. This will help prevent injury and make it easier to stick to a routine.

Mix it up: Variety is key to staying motivated and preventing boredom. Try mixing up your exercise routine with different activities and workouts.

Make it social: Exercise with a friend or join a group fitness class. This can make it a more enjoyable experience and help keep you accountable.

Keep it fun: Exercise doesn’t have to be a chore. Find ways to make it fun, such as listening to music or trying new workout challenges. Enjoying the process will make it easier to stick to a regular routine.

Establishing Habits for Better Sleep

Good sleep is critical for our overall health and well-being. By establishing healthy sleep habits and prioritizing self-care, we can improve the quality of our sleep and enhance our overall health. 

Incorporating simple habits such as sticking to a regular sleep schedule, creating a relaxing bedtime routine, limiting screen time before bed, creating a comfortable sleep environment, and prioritizing regular exercise can make a significant difference in the quality of our sleep and our overall health.

So, start incorporating these habits into your daily routine and make good sleep a priority. You’ll be amazed at how much better you feel, both physically and mentally.

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Additional Resources for Building Habits for Better Sleep

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker – This book explores the science of sleep and the importance of a good night’s rest for our physical and mental health.

The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington – This book offers practical tips and advice for improving sleep habits and making sleep a priority in our busy lives.

Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson – This book offers a holistic approach to improving sleep by addressing factors such as nutrition, exercise, and stress management.

You can also follow me on Instagram @jenmurphy.co for more inspiration and tips on spirituality, personal growth, and wellness.

*Disclosure: Some items are affiliate links. It won't cost you more but I may receive a commission for sharing with you :)

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