When it comes to improving your sleep, without the right guidance, you may feel lost about where to start. Once you realize that the quality or quantity of your sleep is not good, you may be tempted to make many changes in a short time. However, it is often healthier and more effective to start with small but better daily habits.
We have gathered the best and most practical sleep tips to add to your daily routine. We have grouped the tips into four categories: what to do during the day, your bedtime routine, your bedroom environment, and caffeine and alcohol.
Daily routine
Spend at least 30 minutes outdoors each day.
Try to go outside, step onto the terrace, or open a window as soon as you get out of bed. This signals to your body that it is time to wake up and helps it learn when it is time to be awake.
Follow a consistent bedtime and wake-up schedule.
Find the most convenient time for you to go to bed and wake up, and stick to it every day, including weekends. By following a schedule, your body will learn when it is time to sleep, significantly reducing the time it takes to fall asleep over the course of several days to a few weeks.
Keep naps to no more than 20 minutes
If you need a nap, it should be short—no more than 20 minutes—so it does not affect your energy levels during the rest of the day or your ability to fall asleep at night.
Breathing
Experiment with different breathing and meditation techniques to calm your mind and reduce overall stress, which is the number one cause of insufficient sleep.
Evening routine
Following the same sequence of activities, together with going to bed at the same time, sends your brain a strong signal that your waking hours will soon be over.
The sequence of activities may include: a cup of tea and some final screen time before limiting it, a shower, putting on pajamas, brushing your teeth, darkening the room, turning on a diffuser, and reading a book. When you follow the same sequence of specific activities every day, your brain knows exactly how much time remains until you should be asleep, which significantly reduces the time it takes to drift into deep sleep.
Get out of bed for a while if you have not fallen asleep within 20 minutes.
Instead of tossing and turning, get up and walk around, do something relaxing, and do not force yourself to fall asleep. Keep the light dim and do not pick up your phone.
Leave your phone outside the bedroom
The best thing you can do is limit screen time for at least 20 minutes before going to bed. If your phone is in the same room, turn off its sound and vibration, as these, along with the light, will distract you and prolong the time it takes to fall asleep.
Sleep environment
Block out noise and light
It is best to use blackout blinds or curtains. To avoid waking up at every movement of the cat or your partner’s snoring, use white noise to block out surrounding sounds. If you find it difficult to sleep with this type of sound, you can also use earplugs.
Room temperature
The optimal temperature for sleep is between 18 and 24 degrees in all seasons.
The mattress, bedding, and pillows
After your routine, sleep products may be some of the most important factors in achieving quality sleep. If you have chosen the right mattress for you, combined with suitable pillows, an optimal temperature, and blocked-out light, tossing and turning at night should be minimized, and falling asleep should take no more than 10–15 minutes.
If this does not apply to you, it is time to replace your mattress. If you sleep in the best position for your spine—on your back—medium, medium-firm, and firm orthopedic mattresses are suitable.
If you mainly sleep on your side, choose from the firmness levels above, but consider memory foam mattresses. They will conform to your curves, allowing your body to relax quickly and minimizing movement during sleep.
Sleeping on your stomach is not recommended because it does not provide a natural position for the spine, puts pressure on the organs, and bends the back too much, like an arch. We know that transitioning to a new sleeping position can be difficult, but to ensure a healthy body for many years without pain, we advise you to try sleeping on your side. If you still find it difficult, a mattress suitable for side sleepers should be firm, so it does not allow the upper part of your body to sink too much and consequently bend your back.
Bedding is another important category that is essential for a healthy sleep environment. It should be made of natural, breathable materials and be appropriate for the season.
You should place a mattress protector under the sheet to prevent moisture released by your body from penetrating the mattress. It also acts as a barrier against dust buildup and the development of microorganisms such as dust mites.
Alcohol and caffeine
Alcohol, caffeine, and other energy drinks can alter sleep patterns and contribute to sleep problems, so the recommendation is to avoid coffee and caffeinated drinks after 2 p.m.
Why it matters: Caffeine is a stimulant, and it can take up to eight hours for its effects to wear off. If you plan to go to bed at 10 p.m., it is best to avoid caffeine after 2 p.m. You can adjust the timing and amount of your consumption according to your schedule.
Alcohol
As it is processed by the body, alcohol disrupts the normal structure of sleep. This can cause fragmented sleep and lower sleep quality. If you are used to having a glass or two of wine in the evening, you can start by reducing the amount and leaving at least one hour without alcohol before bed.
Nicotine
Like caffeine, nicotine is also a stimulant. Smoking close to bedtime is associated with greater difficulty falling asleep, unwanted awakenings, and reduced amounts of restorative sleep.
Quitting smoking is difficult, and completely stopping nicotine use may not be feasible. Try to gradually increase the time between nicotine use and bedtime.
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