8 Proven Habits to Sleep Better at Night

Rohan Mathew

Updated on:

According to Harvard Health, roughly 20% of American adults use medication to help them sleep.

Poor sleeping patterns have been linked to numerous health conditions, such as diabetes, obesity, and cardiovascular disease. Research after research has proven that adults need seven to nine hours of sleep per night for optimal health.

Perhaps you have insomnia, feel sleepy through the day, or don’t get the recommended amount of sleep. Below are some tried and tested habits to increase the quality of your snooze.

Wake up at the Same Time Daily

Our bodies have this nifty internal clock known as your circadian rhythm. It’s an internal process that controls the sleep-wake cycle in your body—aligning with sunrise and sunset daily. After waking up at the same time for weeks, you’ll likely not need an alarm anymore.

Knowing what time you’ll wake up daily means you can easily plan what time to get to bed to get the optimal rest. Building this routine means fighting the urge to sleep in over weekends and holidays. You also need to avoid your afternoon nap, if possible. If you can’t stay awake in the day, 20 minutes maximum is all you need.

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Go to Bed at the Same Time

Setting up a bedtime routine will stimulate natural melatonin production, which promotes deep sleep. This hormone has a hand in your natural sleep-wake cycle. When you know what time you’re going to bed, you can start planning your evenings around it.

Make Your Bedroom Your Sanctuary

Few people realize the vitality of having a relaxing bedroom to retreat to in the evenings.

Having the proper mattress and bedding goes a long way to a decent night’s rest. Linenly bamboo sheets are a cost-effective way to enhance your sanctuary and improve your sleep without upgrading big-ticket items in your bedroom. Health.com understands the importance of having an excellent bed after a long day and mention there are mattresses for every type of sleeper. To see some options, check here.

Disconnect from the Tech

The blue light emitted from screens reduces the body’s natural ability to produce melatonin. Put away devices at least 30 minutes before bedtime, but if at all possible, try to cut off about two hours before hitting the sack.

Not only does it inhibit hormone production, but it also keeps your brain busy, making it increasingly difficult to sleep. Most devices these days come with an app that turns off some functions at bedtime.

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Get Some Sunlight

Natural light helps to keep your circadian rhythm in check. The exposure to bright light lets your body know that it’s day time. It has many other health benefits such as vitamin D production, which also helps fight inflammation.

The sunshine vitamin also improves brain function that helps stave off drowsiness during the day. Studies have shown that exposure to sunlight helped people fall asleep 83% faster.

Avoid Caffeinated Drinks in the Afternoons

About 90% of the American population consumes caffeine, which isn’t necessarily a bad thing as coffee has many health benefits. When you drink caffeine, it stimulates your nervous system, which might make it difficult to relax.

These products shouldn’t be consumed for at least a few hours before bedtime, and ideally not at all after 2 pm.

Have a Relaxing Pre Bedtime Routine

Dim the lights and put on some music. Eliminate as much light and noise from your room as possible. We recommend creating a cool, dark, and quiet environment for the optimal slumber.

You could add some light eliminating shades in the room. You could read a book or do some yoga to unwind and switch off your brain.

Get Your Body Moving

Exercise can improve almost all aspects of our daily lives. The increase in heart rate and the change in body temperature helps to promote better sleep. Having a routine for workouts, meals, and sleep helps your body’s circadian rhythm.

The Bottom Line

We’ve covered the importance of sleep in adults and how it affects our health. Poor sleep habits can affect your ability to deal with stress, lose weight, and reduce brain function. By adopting some of the habits mentioned above, you could quickly improve your sleep.