6 Habits for Better Sleep

The result of a poor night’s rest can be costly. Maybe the thought of an upcoming meeting has kept you awake. And for new parents, it’s often the sound of a crying baby preventing sleep.

But do you remember the last time you got 7-8 hours of actual sleep? 

Ahhh...blissful, right?

A good night’s rest makes you feel like you can take on the world!

But poor sleep hygiene...it’s no joke. In addition to requiring an extra cup of coffee, a lack of sleep can negatively affect your hormones, impair cognitive function, and even lead to weight gain.

So how do you get more restful nights and fewer restless nights?

Whether training for a marathon or improving sleep, habits are an essential component of success. So, I want to give you 6 habits to help you get a great night’s rest more often than not – even without sleeping pills or melatonin.

Six habits that lead to better sleep

1.Have a schedule

People who follow a sleep schedule are able to fall asleep faster and stay asleep. Maintaining your sleep schedule throughout the week and even on the weekends will regulate your body’s internal clock. 

2. Create a conducive environment

Your environment is an important part of a good night’s rest. Here are 4 elements of your sleep environment you should consider:

1. Temperature

Research shows that the optimal sleep environment is cool: your bedroom should be between 60 and 67 degrees. As this 2017 sleep study explained, “Human sleep is highly regulated by temperature.”

2. Darkness

In our previous house we had a street light outside our bedroom window. In passing, I jokingly told my husband, who’s exceptionally sensitive to light, he should get a sleeping mask...and he did. Now, he wears it every night. Eliminating distractions, like light, is important. Consider getting blackout curtains or an eye mask. 

3. Noise

Check your room to see if noise is an issue. You may not even notice it at first. But noise can have a large impact on your sleep. Noises that occur at random times or don’t follow a rhythmic pattern can be especially disrupting to your sleep. This includes your partner’s sleep disruptions such as snoring. Consider using earplugs, “white noise” machines, fans, or any other device that suppresses these sounds.

4. Comfort

Your mattress and pillow should be comfortable and supportive. The suggested life of a mattress varies depending on different factors. But if your mattress has exceeded the 7-10 year time frame, it may be time for a new one.

3. Keep your room for sleeping

It might sound obvious, but your bedroom should be reserved for sleeping. By that I mean keep your TV in a different room, avoid eating in your bedroom, avoid working in your bedroom, and when you can’t sleep, go into another room and do something relaxing until you’re tired. 

You can strengthen the association between bed and sleep when you use your bedroom only for sleep and sex. Avoid doing any demanding activities in your bedroom that could subconsciously lead to an anxious relationship between your bedroom and sleep.

4. Relax before bedtime

It can be hard to shut your brain off immediately upon slipping into the covers. And that’s why it’s important to practice a relaxing bedtime routine. Following a ritual before bed, each night, helps your mind and body prepare for sleep. It separates the stress and activity of the day from the relaxing moments of sleep.

After the kids are in bed, I like to wash my face and brush my teeth before reading for thirty minutes. 

Turn off electronic devices and screens 30-60 minutes before, dim the lights, and do something that will prepare you for sleep such as reading, doing breathing exercises (like the one we recommend in the Healthy & Sustainable Fat Loss course), or even talking with your spouse. 

Whatever your routine is, make sure it’s one that naturally causes you to wind down. 

5. Exercise

Research has shown that exercise improves sleep. Vigorous exercise is best, but even light activity during the day will help. If you workout at night, remember the previous point: make sure you have adequate time between exercise and bedtime.

6. Turn screens off

What do we often do when we can’t sleep? We turn to our phone and scroll through social media. But this only makes matters worse. 

The light from the screen and the anxiety often created by social media only makes it worse. It’s a vicious cycle as one study concluded: “Poor sleep may lead to increased screen-time. However, exposure to smartphone screens, particularly around bedtime, may negatively impact sleep.”

If you can’t sleep, return to point #3: walk out of your room and do something relaxing like reading a book or doing a breathing exercise until you’re sleepy.

Conclusion

Healthy sleep habits are important. They lead to overall improved sleep hygiene which allows you to fall asleep faster and more capable of staying asleep. A solid night’s rest leads to better health, better mood, and makes you more efficient throughout your day.

I hope these 6 sleep habits allow you to have more of those restful nights that leave you refreshed and ready to take on the world!