Everybody knows that quality sleep plays a crucial role in maintaining good physical and mental health, however, we may sometimes find going to sleep challenging on certain days. Although there are different ways to promote sleep, the ideal case is to have long-term practices that are healthy and sustainable to promote good quality sleep every night. Thankfully, there are several healthy sleep habits that we can practice for long-lasting improvements in our sleep quality. In this article, we will cover the top 10 healthy sleep habits everyone should consider before bed!
Benefits Of Healthy Sleep Habits
One of the best things about healthy sleep habits is that they are sustainable practices that we can do long-term to better our sleep quality and experience. We can only go for so long without sleep before our bodies will need time to rest and recover. Good quality sleep combined with healthy sleep habits leads to improved mental health, reduced stress, and increased productivity by boosting our mood and cognitive function. Healthy sleep habits also result in better physical health by reducing the risk of developing certain chronic diseases such as heart disease, diabetes, and obesity.
Our Top 10 Healthy Sleep Habits
The top 10 healthy sleep habits we recommend are very similar to the recommended sleep tips you would find in a sleep hygiene handout which helps you to fall asleep faster.
- Physical Activity & Exercise
- Watch Your Diet
- Follow a Daily Light–Dark Cycle
- Relax Your Eyes Before Bed
- Find The Perfect Sleep Temperature
- Calm Yourself Before Bed
- Make Your Bedroom a Comfortable Space
- Optimize Your Bed for Sleep
- Check-up with Your Doctor
- Keep Your Schedule Consistent
1. Physical Activity & Exercise
Physical activity and exercise during the day is an effective way to tire us out as night approaches, so we can fall into deeper sleep more easily at night. Aside from promoting good sleep at night, exercise can also be a fun hobby! It is usually recommended to avoid exercising too close to bedtime depend on how long it takes for your heart rate and body temperature to settle before heading to bed. To experience the benefits of exercise for sleep, it is best to try out different activities and schedules for your exercise that can help you figure out what works best for your body.
2. Watch Your Diet
Taking caffeine or coffee during the day can help some of us stay awake, however, taking too much can result in becoming overdependent on its effects. The most effective way to ensure your sleep pattern does not get disrupted from food and drinks is to avoid caffeine, nicotine, and alcohol before bedtime by controlling when and how often you consume them. It is also good practice to avoid heavy meals right before bed as a stomach that is too full can lead to discomfort in bed.
3. Follow a Daily Light–Dark Cycle
The essential hormone for sleep known as melatonin increases in production when our bodies are subject to darkness but will decrease production during the day. Because of this, exposure to bright natural sunlight and artificial lights helps improve our concentration and alertness during the day. Properly regulating our exposure to bright lights will prevent the disruption of circadian rhythms, making it easier to stay awake during the day and fall asleep faster at night.
4. Relax Your Eyes Before Bed
Many electronic devices emit blue lights which can result in the suppression of melatonin, resulting in a harder time falling asleep. To promote better sleep at night and reduce eye strain, avoid using electronic devices before bed. Doing so will also ensure you have less distractions before heading to bed to promote better peace of mind. If you urgently need to use your electronic devices when it is close to bedtime, having blue light filters and wearing suitable glasses can help make it easier to fall asleep later.
5. Find The Perfect Sleep Temperature
A comfortable temperature for bed makes the process of falling asleep faster and easier. The suggested bedroom temperatures can range from 60 to 67° F (15 to 19° C), however, finding what works best for you is more important. Adjust your thermostat as needed and wear the clothes that best match the seasonal temperature. Warm showers can also help speed up the temperature changes in our bodies. As our body cools down after a warm shower, this process can send signals to our brain to go to sleep. In one literature review, sleep efficiency and sleep quality were shown to improve for participants who took a shower or bath 1-2 hours before bed at ranges from 40.0°C–42.5°C.
6. Calm Yourself Before Bed
Practice relaxation techniques to calm yourself before you sleep such as meditating, reading a book, drawing, or aromatherapy. These are some examples of pre-sleep rituals that help keep your mind away from any stress or thoughts. If you have stress that involves lots of thinking, write them down on a paper notebook so you can plan for them the next day. Productive stress is something best handled during the day with proper planning while you are awake while unproductive stress before heading to bed usually results in sleep loss.
7. Make Your Bedroom a Comfortable Space
Personalize your bedroom to promote sleep by making your room as comfortable of a resting space as possible. Since melatonin increases in production when we are subject to darkness, bedrooms that have darker colored curtains and the ability to be isolated from as much light as possible will assist in falling asleep. By vacuuming and maintaining a clean bedroom, you too can have a sleep-friendly environment and enjoy clean fresh air while you sleep.
8. Optimize Your Bed for Sleep
Adjustable bed frames paired with ergonomic mattresses make more comfortable beds than standard beds since they allow users to adjust bed configurations for health benefits such as:
- Providing proper back support
- Mitigating Joints Pain
- Enhancing Digestion
- Relieving Restless Legs Syndrome
- Minimizing our snoring
Because there is no universal one-size-fits-all, we offer head & foot adjustments as our most fundamental features included in all Progressive Beds. With adjustable bed frames, users can make fine-tuned adjustments to the exact position that is most comfortable for them, preventing new injuries from developing and promoting the recovery of old injuries like back and neck pain.
9. Check-up with Your Doctor
Although everyone has different situations, the general recommendation for a routine checkup with your doctor tends to be:
- Once every 3 years for individuals with good health below the age of 50
- Once a year for individuals at the age of 50 and up
If you have done everything you can and still have lots of trouble with getting proper sleep, try visiting a doctor for advice. Consultation from a doctor can help us understand what we need to practice and potentially add to our routine. Doing extra research and asking your doctor if natural sleep aids and supplements were necessary for you can help determine if they are suitable for your condition.
10. Keep Your Schedule Consistent
Maintain healthy sleep habits as much as you can throughout the week and follow a regular sleep schedule so that your body can develop a consistent sleep cycle. While it can be difficult to maintain healthy sleep habits during the weekends and weekdays, it is important to give it a try if you were having lots of difficulty with sleep. Napping can be beneficial for some people but it is recommended to keep naps short at around 20 to 30 minutes and avoid napping late in the day so that it does not disrupt your main sleep at night.
Healthy sleep habits have a long-term positive impact on our ability to stay consistent with our daily routine for better sleep. The 10 healthy sleep habits we covered do not just encourage good quality sleep, but they also promote a healthier overall lifestyle.
We hope you found this article helpful and informative, especially if you were looking for more healthy sleep habits that you can practice before bed! If you have any queries or want to learn more about our adjustable beds, please do not hesitate in reaching out to us! We are experts in what we do and want to ensure you find the best solutions to meet your needs.
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