When it comes to improving your sleep, it can be hard to know where to start. Once you realize that the quality or quantity of your sleep is not where you want it to be, it may be tempting to change everything all at once. But often, it is more sustainable to start small with better daily habits.
We highlight the top sleep tips to add to your daily routine. By slowly building a routine that includes these healthy sleep tips, you will likely start to see your sleep improve. These tips go beyond what you do right before you go to bed. Building a healthy routine for better sleep includes paying attention to what you do during the day, too.
Our Best Tips for Better Sleep
We take a closer look at how changes to your daily wellness, sleep routine, and bedroom environment can make it easier to fall asleep at night and feel well rested in the morning. Whether the proposed change to your daily routine is big or small, there is science behind each habit we highlight.
While getting better sleep is a common goal, there are many different reasons for why your sleep may need improvement. These tips for better sleep can help you build a personalized plan that fits your lifestyle.
Daily Wellness
What you do during the day can affect your sleep at night. These wellness tips focus on daily activities, from finding time to get outside to how you plan your meals.
Get at least 30 minutes of exposure to daylight.
- Why it matters: Natural light influences your body’s circadian rhythm, which directly affects when you feel sleepy. Early exposure to daylight can help align your sleep-wake pattern and make it easier to sleep at night.
- What you can do: Step outside early in the morning if you can, whether it is with your morning cup of coffee or as part of your commute. Letting natural light in through the windows can also help. Aim for at least 30 minutes of natural light exposure each day.
Go to bed and wake up at the same times every day.
- Why it matters: A consistent schedule has been linked with improved sleep, and the timing of everyday activities, such as meals, can impact sleep patterns.
- What you can do: Set a consistent wake-up time and start your day with the same routine. Have breakfast, lunch, and dinner around the same times every day. End your day with a consistent bedtime routine.
Limit naps to 20 minutes in the early afternoon.
- Why it matters: A nap in the late afternoon or evening can reduce how tired you feel at night, which may make it harder to fall asleep at bedtime.
- What you can do: If you decide to nap, limit it to 20 minutes and schedule it for eight or more hours before your bedtime.
Boost your diet with fruits, vegetables, and whole grains.
- Why it matters: Vitamins and nutrients enable the body to function properly, and studies have found an association between sleep and nutrition. A balanced diet of fruits and vegetables, whole grains, and lean meat may support better sleep health.
- What you can do: As everyone has different needs, speak to your doctor or a nutritionist about your current diet and how it could be improved.
Calm your mind with deep breathing and visualization.
- Why it matters: Stressful moments are inevitable, but whether they affect sleep depends on how you respond to them. Learning relaxation techniques can improve resilience and limit the impact of stress on sleep.
- What you can do: Experiment with different relaxation methods like deep breathing and visualization to see which ones work best for you. Practicing these techniques during the day can help prepare you to use them at bedtime.
These are all great ideas! I can’t always go to bed at the same time at night, but I always get up at the same time regardless.