10 Habits to Start for a Better Night’s Sleep

Getting a good night’s sleep is something many of us long for but struggle to achieve. In an age where we’re constantly plugged in and our minds seem to be in perpetual motion, quality sleep can feel elusive. A restful night, however, isn’t just a luxury—it’s essential for physical health, mental clarity, and emotional well-being. While there’s no one-size-fits-all approach to sleep, developing a few simple habits can create the foundation for deeper, more rejuvenating rest.

Here are some habits to help set you up for a good night’s sleep.

1. Create a Consistent Sleep Schedule

One of the most effective habits for improving sleep is sticking to a regular schedule. When you go to bed and wake up at the same time every day, even on weekends, you help regulate your body’s internal clock or circadian rhythm. This rhythm plays a major role in determining when you feel awake and when you feel sleepy.

It may take a few days or even weeks for your body to adjust to a new sleep schedule, but with patience, it can be done. To ease into this, try setting a fixed wake-up time that you commit to every day. Over time, your body will naturally start to feel sleepy around the same time each night, helping you fall asleep more easily.

2. Wind Down with a Relaxing Evening Routine

A pre-sleep routine can be highly effective in signaling to your body that it’s time to wind down. This doesn’t have to be elaborate; simple activities that promote relaxation can do the trick. Some people find a warm bath helpful, as the drop in body temperature afterwards helps to initiate sleepiness. Others enjoy reading a book, practicing gentle stretching, or listening to calming music.

If you prefer a quieter routine, mindfulness exercises or light meditation can also work wonders for clearing your mind before bed. Deep breathing exercises or progressive muscle relaxation techniques can help you let go of the day’s stressors, leading to a more peaceful state and making it easier to drift off to sleep.

3. Limit Caffeine and Alcohol Intake

Caffeine is a stimulant that can remain in your system for hours, making it harder for you to fall asleep. Ideally, avoid caffeine in the late afternoon and evening. If you’re someone who craves a warm drink before bed, try herbal teas such as chamomile, peppermint, or valerian root, which are naturally caffeine-free and promote relaxation.

Alcohol can also disrupt sleep. While it may initially make you feel drowsy, it can interfere with your sleep cycles, particularly the REM (rapid eye movement) stage, leading to less restorative sleep. Cutting back on alcohol, especially in the hours leading up to bedtime, can help improve your overall sleep quality.

4. Optimize Your Sleep Environment

Creating a comfortable sleep environment is crucial to a good night’s sleep. This means keeping your bedroom cool, dark, and quiet. The ideal temperature for most people is around 65°F (18°C), as our bodies naturally cool down during sleep.

Investing in blackout curtains can help block out streetlights or early morning sun. If noise is an issue, consider using earplugs or a white noise machine to mask any disruptive sounds. And if you’re often too warm or too cold at night, try using breathable bedding or adjusting your sleepwear accordingly.

5. Limit Screen Time Before Bed

Electronic screens emit blue light, which can suppress melatonin production, the hormone responsible for sleep. Reducing exposure to screens an hour or two before bed can help your body naturally prepare for sleep. Try to avoid scrolling on your phone or watching intense shows right before bed. Instead, opt for activities that don’t require a screen, such as reading a book, journaling, or talking with a loved one.

If avoiding screens entirely isn’t practical, consider using apps or settings that reduce blue light on your devices in the evening. Blue light-blocking glasses are another option, though it’s still best to limit screen time altogether if possible.

6. Practice Mindfulness and Stress Management

Sometimes, even if you follow all the rules for good sleep hygiene, stress or anxiety can keep you tossing and turning. Developing a habit of stress management can help prevent this from happening. Mindfulness meditation, for example, encourages you to focus on the present moment and let go of stressful thoughts, helping to quiet a racing mind.

Journaling can also be a helpful tool for releasing pent-up thoughts or worries. Try writing down your concerns or tasks you need to tackle tomorrow before bed so they’re not swirling around in your mind while you’re trying to sleep. Regularly practicing stress management techniques can lead to a calmer mind and a greater ability to relax when you need it.

7. Stay Active During the Day

Exercise is known to improve the quality of sleep by reducing stress, improving mood, and even helping regulate the sleep-wake cycle. Regular physical activity, even in moderate amounts, can lead to better, deeper sleep. Just be mindful of timing: for some people, vigorous exercise in the evening can be too stimulating and make it harder to fall asleep.

Try to get at least 30 minutes of moderate exercise most days, even if it’s just a brisk walk. The best time for exercise varies, but many find that morning or early afternoon activity is ideal, as it gives you an energy boost during the day without interfering with nighttime rest.

8. Avoid Heavy Meals Before Bed

Eating a large meal late in the evening can interfere with sleep. Heavy or spicy foods can cause indigestion or heartburn, making it difficult to get comfortable and fall asleep. Instead, try to finish your last substantial meal at least three hours before bedtime, giving your body enough time to digest.

If you find yourself hungry close to bedtime, opt for a light snack that includes a mix of protein and complex carbs. Some good choices include a small serving of yogurt with a handful of nuts, a banana with almond butter, or whole-grain crackers with cheese. These snacks won’t overly stimulate digestion but can help curb hunger and even promote sleep.

9. Expose Yourself to Natural Light During the Day

Exposure to natural light, especially in the morning, helps regulate the body’s sleep-wake cycle by reinforcing your natural circadian rhythm. Try spending at least 15-30 minutes outside each morning, if possible. Sunlight exposure helps signal to your body that it’s time to be awake and alert, which can improve sleep at night.

In darker seasons or for those who spend most of the day indoors, consider a light therapy lamp. These lamps are designed to mimic natural sunlight and can be beneficial for improving mood and regulating sleep patterns.

10. Track Your Sleep Patterns

If you’re still struggling with sleep, it may be helpful to keep a sleep journal or use a tracking app. Note details like the time you went to bed, how long it took to fall asleep, how many times you woke up, and how rested you felt upon waking. This can help you identify any patterns or factors that may be impacting your sleep quality.

Reviewing this information over time can reveal what helps and what hinders your sleep. This way, you can make more informed adjustments and continue to refine your habits until you find the routine that works best for you.

Adopting these habits won’t necessarily lead to instant results, but with consistency, they can significantly improve the quality of your sleep over time. Good sleep hygiene requires a commitment to small, daily changes and a willingness to prioritize rest as a key part of your overall health and well-being. If you find that you’re still experiencing severe sleep issues after trying these habits, it may be wise to consult a healthcare provider or sleep specialist who can provide guidance tailored to your specific needs. After all, quality sleep is one of the most important foundations for a happy, healthy life.