I have put together a quick list of sleep tips that you can use when you’re out and about or when you’re winding down for bed. I'm not asking you to follow everything I have listed here, just pick a few things that feel right and easy for you to try. Start small with what you can do, build them into a routine, and try adding new tips as you get comfortable. Little changes can add up to big improvements over time if you stick with them.
What you can do during the day:
Aim for at least 20 minutes of exercise a day.
Being active on most days promotes better health and can make it easier to sleep at night. This doesn't mean that you have to kill yourself at the gym, sometimes just a simple walk can bring the needed benefits.
Avoid or limit caffeine in the late afternoon and at night.
Caffeine stays in our system for hours, so if you have it too close to bedtime, it can have a stimulant effect hence disrupting your sleep cycle. It helps to just reduce the amount you consume if you really can't cut out caffeinated drinks in the late afternoon and evening.
Being active on most days promotes better health and can make it easier to sleep at night. This doesn't mean that you have to kill yourself at the gym, sometimes just a simple walk can bring the needed benefits.
Avoid or limit caffeine in the late afternoon and at night.
Caffeine stays in our system for hours, so if you have it too close to bedtime, it can have a stimulant effect hence disrupting your sleep cycle. It helps to just reduce the amount you consume if you really can't cut out caffeinated drinks in the late afternoon and evening.
Plan out meal times.
When you eat can affect how well you sleep. Try to eat your meals at consistent times each day because this helps to regulate sleep and the rest of your daily schedule. It’s best to avoid heavy meals within two to three hours of bedtime.
Get bright light exposure early in the day.
Natural light is the key driver of our circadian rhythm, which regulates sleep-wake patterns. Exposure to daylight in the morning and early afternoon supports more consistent and high-quality sleep. If you can't find time to take a quick break outside, make it a habit to raise the blinds in your room every morning to let in daylight. Even on cloudy days, natural light has a much stronger effect than indoor lighting.
Avoid screen time for as long as you can before bed.
Electronics provoke mental stimulation that makes it more difficult to fall asleep. They also emit blue light that can throw off the body’s system for inducing sleep. An hour without screen time before bed is ideal, but you can first try with 10 or 20 minutes and build up from there.
Establish a sleep schedule.
Start by making sure that you’re budgeting enough time each night to get at least seven hours of sleep, and then attempt to keep the same bedtime and wake-up time every day. It’s alright if you can’t follow this schedule perfectly or if you want to sleep a bit extra on the weekend, but aim to keep variations within a one hour difference of your planned schedule.
Don’t drink alcohol at the end of the night.
Although alcohol can make you feel sleepy, it disrupts your sleep cycle and can make sleep less restorative. If you really enjoy a evening drink, try to limit it to one drink and have it at least an hour before bed.
Create a sleep-friendly bedroom.
A bedroom that is cool, dark, and quiet is most conducive to sleep. Set your thermostat to a comfortable temperature, and if you can’t eliminate the sources of light and noise, consider blocking them out with ear plugs and a sleep mask.
Try a white noise machine to wind down when the lights go out.
White noise provides a steady, balanced sound that can help put the mind at ease. As an added benefit, white noise can also help to block out any external noise.
What you can do before bed:
Avoid screen time for as long as you can before bed.
Electronics provoke mental stimulation that makes it more difficult to fall asleep. They also emit blue light that can throw off the body’s system for inducing sleep. An hour without screen time before bed is ideal, but you can first try with 10 or 20 minutes and build up from there.
Establish a sleep schedule.
Start by making sure that you’re budgeting enough time each night to get at least seven hours of sleep, and then attempt to keep the same bedtime and wake-up time every day. It’s alright if you can’t follow this schedule perfectly or if you want to sleep a bit extra on the weekend, but aim to keep variations within a one hour difference of your planned schedule.
Don’t drink alcohol at the end of the night.
Although alcohol can make you feel sleepy, it disrupts your sleep cycle and can make sleep less restorative. If you really enjoy a evening drink, try to limit it to one drink and have it at least an hour before bed.
Create a sleep-friendly bedroom.
A bedroom that is cool, dark, and quiet is most conducive to sleep. Set your thermostat to a comfortable temperature, and if you can’t eliminate the sources of light and noise, consider blocking them out with ear plugs and a sleep mask.
Try a white noise machine to wind down when the lights go out.
White noise provides a steady, balanced sound that can help put the mind at ease. As an added benefit, white noise can also help to block out any external noise.
I hope you have found this post useful, I'm interested to know if you have any other sleep tips so let me know in the comments!
Stay happy and healthy, sleep well!
*Medical Disclaimer: The following content should not be used as medical advice or as a recommendation for any specific supplement or medication. It is important to consult your health care provider prior to starting a new medication or altering your current dosage.
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