10 Best Practices for a Good Night’s Sleep

Sleep is essential for your health and well-being. It affects your physical, mental, and emotional functioning, as well as your performance, productivity, and creativity.

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However, many people struggle to get enough quality sleep every night. According to the American Academy of Sleep Medicine, about 30% of adults in the United States have chronic insomnia, which is defined as having difficulty falling asleep or staying asleep at least three nights per week for at least three months¹.

If you are one of them, you might be wondering what you can do to improve your sleep quality and quantity. The good news is that there are many simple and effective strategies that can help you sleep better at night.

In this article, we will share with you 10 best practices for a good night’s sleep, based on scientific evidence and expert recommendations. By following these tips, you can enhance your sleep hygiene, which is the term used to describe the habits and behaviors that promote healthy sleep.

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Discover How This Simple “Meal Plan” Changes My Life Watch the video below to see if this effortless “Way Of Eating” will work for you…

How I learned the importance of sleep

I used to be a night owl who stayed up late watching TV, browsing the internet, or working on projects. I thought that sleeping less would give me more time to do the things I wanted or needed to do. I also believed that I could function well with just a few hours of sleep per night.

However, I soon realized that my lack of sleep was taking a toll on my health and happiness. I felt tired, irritable, and stressed most of the time. I had trouble concentrating, remembering things, and making decisions. I also noticed that I was more prone to getting sick, gaining weight, and having mood swings.

I decided to make some changes in my lifestyle and adopt better sleep habits. I started going to bed earlier and waking up earlier, following a regular sleep schedule. I also avoided caffeine, alcohol, and nicotine in the evening, as well as any stimulating or stressful activities before bedtime.

I made sure that my bedroom was comfortable, quiet, dark, and cool. I also practiced some relaxation techniques, such as deep breathing, meditation, and yoga, to calm my mind and body.

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The results were amazing. I felt more refreshed, energized, and optimistic in the morning. I was able to perform better at work and enjoy more quality time with my family and friends. I also noticed improvements in my physical and mental health.

I was less likely to catch a cold or flu, had lower blood pressure and cholesterol levels, and experienced less anxiety and depression.

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I learned that sleep is not a luxury but a necessity for optimal functioning and well-being. I also learned that sleeping better is not impossible but achievable with some simple adjustments and practices.

10 Best Practices for a Good Night’s Sleep

Here are 10 best practices for a good night’s sleep that you can try tonight:

1. Stick to a regular sleep schedule

One of the most important factors for good sleep is having a consistent sleep-wake cycle. This means going to bed and waking up at the same time every day, including weekends and holidays. This helps your body clock (or circadian rhythm) synchronize with the natural light-dark cycle of the environment².

By following a regular sleep schedule, you can train your body to fall asleep faster and stay asleep longer. You can also avoid jet lag-like symptoms caused by changing your sleep pattern frequently³.

To establish a regular sleep schedule, try to:

Set a realistic bedtime that allows you to get at least seven hours of sleep per night (the recommended amount for most adults).
Set an alarm clock to wake you up at the same time every morning.
Avoid napping during the day, especially in the afternoon or evening.
If you have trouble falling asleep or staying asleep at night, avoid sleeping in or taking long naps on weekends.
If you need to adjust your sleep schedule due to travel or other reasons, do it gradually by shifting your bedtime and wake-up time by 15 minutes per day until you reach your desired schedule.

2. Create a relaxing bedtime routine

10 Best Practices for a Good Night’s Sleep

Another key factor for good sleep is having a relaxing bedtime routine. This means doing some calming activities before bed that help you unwind from the stress and stimulation of the day.

By having a relaxing bedtime routine, you can prepare your mind and body for sleep. You can also signal your brain that it’s time to sleep by associating certain cues with bedtime.

To create a relaxing bedtime routine, try to:

Avoid any activities that are mentally or physically arousing in the hour before bed, such as working, studying, exercising, playing video games, or watching TV.
Do something soothing instead, such as reading a book (preferably not on an electronic device), listening to soft music (preferably without lyrics), meditating (preferably without guided audio), or taking a warm bath (preferably not too hot).
Make your bedroom comfortable, quiet, dark, and cool. Use curtains, blinds, or an eye mask to block out any external light. Use earplugs, a fan, or a white noise machine to mask any external noise. Adjust the temperature, bedding, and clothing to your preference.
Avoid checking the clock, your phone, or any other device that might keep you awake or stress you out. If you need an alarm clock, place it out of reach and out of sight. If you need to use your phone for an emergency, turn on the night mode or the blue light filter to reduce the brightness and the blue light emission.
Follow the same routine every night, as much as possible. Try to start your routine at least 30 minutes before your bedtime.

3. Watch what you eat and drink

What you eat and drink during the day and before bed can also affect your sleep quality and quantity. Some foods and beverages can help you sleep better, while others can keep you awake or disrupt your sleep.

To watch what you eat and drink for better sleep, try to:

Avoid caffeine in the afternoon and evening. Caffeine is a stimulant that can keep you alert and energized for several hours after consumption. It can also interfere with your deep sleep and REM sleep stages. Caffeine is found not only in coffee but also in tea, chocolate, energy drinks, and some medications.
Avoid alcohol in the evening. Alcohol is a depressant that can make you feel sleepy at first, but it can also disrupt your sleep later in the night. It can reduce your deep sleep and REM sleep stages, as well as cause frequent awakenings, snoring, and breathing problems.
Avoid nicotine in the evening. Nicotine is another stimulant that can keep you awake and reduce your sleep quality. It can also cause withdrawal symptoms during the night, such as cravings, anxiety, and restlessness. Nicotine is found in cigarettes, e-cigarettes, chewing tobacco, and some patches and gums.
Avoid large or spicy meals in the evening. Eating too much or too spicy food can cause indigestion, heartburn, or acid reflux, which can make it hard to fall asleep or stay asleep. It can also affect your hormone levels and body temperature.
Eat a light snack before bed if you are hungry. A small snack that contains some carbohydrates and protein can help you feel satisfied and sleepy. Some examples are a banana with peanut butter, a bowl of cereal with milk, or a slice of cheese with crackers.
Drink enough water during the day but limit your fluid intake in the evening. Staying hydrated is important for your health and well-being, but drinking too much water before bed can make you wake up frequently to use the bathroom.

4. Exercise regularly but not too close to bedtime

Exercise is beneficial for your health and well-being in many ways, including improving your sleep quality and quantity. Exercise can help you reduce stress, improve your mood, regulate your body temperature, and strengthen your immune system. It can also help you fall asleep faster and sleep deeper.

However, exercising too close to bedtime can have the opposite effect. Exercising too late can stimulate your nervous system, increase your heart rate and blood pressure, and raise your body temperature. These effects can make it harder to fall asleep or stay asleep.

To exercise for better sleep, try to:

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, as recommended by the World Health Organization. You can also do some strength training and flexibility exercises to complement your aerobic exercise.
Choose an exercise that you enjoy and that suits your fitness level and goals. Some examples are walking, jogging, cycling, swimming, dancing, yoga, pilates, etc.
Schedule your exercise for the morning or afternoon, preferably at least three hours before your bedtime. This way, you can benefit from the energizing effects of exercise during the day and the relaxing effects of exercise at night.
Avoid exercising in the evening, especially within an hour of your bedtime. If you do exercise in the evening, make sure it is a low-intensity and relaxing activity, such as stretching or gentle yoga.
Cool down after exercising by taking a shower or bath, drinking some water, and doing some breathing exercises.

5. Limit your exposure to blue light in the evening

Blue light is a type of light that has a short wavelength and a high energy level. It is emitted by the sun and by artificial sources, such as LED lights, computers, smartphones, tablets, TVs, etc.

Blue light has some positive effects on your health and well-being. It can boost your alertness, mood, and cognitive performance during the day. It can also help regulate your circadian rhythm by suppressing the production of melatonin, a hormone that controls your sleep-wake cycle.

However, blue light can also have some negative effects on your sleep quality and quantity. If you are exposed to too much blue light in the evening or at night, it can interfere with your melatonin production and delay your sleep onset. It can also reduce your deep sleep and REM sleep stages.

To limit your exposure to blue light in the evening, try to:

Avoid using any devices that emit blue light in the hour before bed, such as computers, smartphones, tablets, TVs, etc. If you need to use them for work or other reasons, use the night mode or the blue light filter settings to reduce the brightness and the blue light emission.
Use dim or warm lighting in your bedroom and other rooms where you spend time in the evening. You can also use candles or lamps with red or orange bulbs to create a cozy and relaxing atmosphere.
Wear blue-light blocking glasses in the evening if you are exposed to a lot of blue light from artificial sources. These glasses have special lenses that filter out the blue light and protect your eyes from its harmful effects.
Get some natural sunlight exposure during the day, especially in the morning. This can help you synchronize your circadian rhythm with the natural light-dark cycle and increase your melatonin production at night.

6. Avoid checking or using your phone in bed

Many people have the habit of checking or using their phone in bed before falling asleep or after waking up. They might do it for various reasons, such as checking their messages, emails, social media accounts, news updates, weather forecasts, etc.

However, this habit can be detrimental for your sleep quality and quantity. Checking or using your phone in bed can:

Expose you to blue light that can interfere with your melatonin production and delay your sleep onset.
Stimulate your brain with information that can keep you awake or stress you out.
Disrupt your sleep cycle with notifications that can wake you up or prevent you from falling back asleep.
Reduce your sleep duration by making you stay up longer than intended or wake up earlier than needed.

To avoid checking or using your phone in bed, try to:

Turn off or silence your phone at least 30 minutes before bed. You can also put it on airplane mode or do not disturb mode to block any incoming calls or messages.
Place your phone out of reach and out of sight from your bed. You can also leave it in another room if possible.
Use an alarm clock instead of your phone to wake you up in the morning. If you need to use your phone as an alarm clock, place it away from your bed so that you have to get up to turn it off.
Resist the temptation to check or use your phone in bed if you wake up during the night or in the morning. If you need to check the time, use a watch or a clock instead. If you need to use the bathroom, leave your phone in your bedroom. If you have trouble falling asleep or staying asleep, do something relaxing instead, such as reading a book, listening to soft music, or meditating.

7. Manage your stress levels

Stress is a common cause of sleep problems. Stress can make it hard to fall asleep or stay asleep, as it activates your fight-or-flight response and keeps your body and mind alert and aroused. Stress can also affect your sleep quality, as it can reduce your deep sleep and REM sleep stages, as well as increase your nightmares and sleep disturbances.

To manage your stress levels for better sleep, try to:

Identify the sources of your stress and find ways to cope with them. You can use problem-solving strategies, such as setting goals, making plans, seeking help, or taking action. You can also use emotion-focused strategies, such as expressing your feelings, seeking support, or reframing your thoughts.
Practice relaxation techniques, such as deep breathing, progressive muscle relaxation, meditation, mindfulness, yoga, tai chi, etc. These techniques can help you calm your nervous system, lower your blood pressure and heart rate, and release tension from your muscles.
Engage in enjoyable and meaningful activities, such as hobbies, sports, arts, music, volunteering, etc. These activities can help you distract yourself from your worries, boost your mood, and increase your sense of purpose and fulfillment.
Seek professional help if you feel overwhelmed by your stress or if it interferes with your daily functioning. You can talk to a counselor, therapist, or doctor who can help you understand and treat the underlying causes of your stress.

8. Avoid clock-watching

Clock-watching is a common habit that many people have when they have trouble sleeping. They might check the time repeatedly to see how long they have been awake or how much time they have left to sleep. They might also calculate how much sleep they will get if they fall asleep at a certain time or how tired they will be the next day.

However, clock-watching can be counterproductive for your sleep quality and quantity. Clock-watching can:

Increase your anxiety and frustration about not being able to sleep.
Make you more aware of the passage of time and the pressure to fall asleep.
Disrupt your sleep cycle by exposing you to light and stimulating your brain.
Reduce your sleep duration by making you wake up earlier than needed.

To avoid clock-watching for better sleep, try to:

Turn off or silence any devices that show the time in your bedroom, such as clocks, phones, watches, etc. If you need an alarm clock to wake you up in the morning, place it out of reach and out of sight from your bed.
Resist the urge to check the time if you wake up during the night or in the morning. If you need to check the time for an emergency or a specific reason, use a watch or a clock instead of a phone or a computer.
Focus on relaxing instead of worrying about the time or the consequences of not sleeping. You can use some of the relaxation techniques mentioned above or do something else that helps you calm down and distract yourself from your thoughts.

9. Avoid sleeping pills unless prescribed by a doctor

Sleeping pills are medications that are used to treat insomnia and other sleep disorders. They work by affecting the chemicals in your brain that regulate your sleep-wake cycle.

Sleeping pills can be helpful for some people who have severe or chronic insomnia that does not respond to other treatments. They can also be useful for short-term use in certain situations, such as jet lag or acute stress.

However, sleeping pills can also have some negative effects on your sleep quality and quantity. Sleeping pills can:

Cause side effects, such as drowsiness, dizziness, headache, nausea, memory loss, etc.
Interact with other medications or substances that you are taking or consuming.
Cause dependence or addiction if used for a long time or in high doses.
Cause rebound insomnia or withdrawal symptoms if stopped abruptly or without medical supervision.
Reduce your deep sleep and REM sleep stages, which are important for your physical and mental health.

To avoid sleeping pills for better sleep, try to:

Use sleeping pills only as a last resort and only under the guidance of a doctor. Follow the instructions carefully and do not exceed the recommended dose or duration of use.
Try other non-pharmacological treatments first, such as cognitive-behavioral therapy (CBT), which is a type of psychotherapy that teaches you how to change your thoughts and behaviors that affect your sleep.
Use natural remedies instead of sleeping pills if possible. Some examples are melatonin (a hormone that regulates your sleep-wake cycle), valerian (an herb that has sedative effects), chamomile (a flower that has calming effects), lavender (an essential oil that has relaxing effects), etc.
Consult with your doctor before using any natural remedies or supplements for sleep. Some of them may have side effects or interactions with other medications or substances that you are taking or consuming.

10. Seek medical help if you have a sleep disorder or a medical condition that affects your sleep

Sometimes, your sleep problems may be caused by a sleep disorder or a medical condition that requires professional diagnosis and treatment. Some common sleep disorders are:

Insomnia: difficulty falling asleep or staying asleep, or having poor quality sleep, that causes daytime impairment or distress.
Sleep apnea: pauses in breathing or shallow breathing during sleep, that cause loud snoring, gasping, choking, or waking up.
Restless legs syndrome: an uncomfortable sensation in the legs that makes you want to move them, especially at night or when trying to fall asleep.
Narcolepsy: excessive daytime sleepiness and sudden attacks of sleep, often accompanied by loss of muscle control, hallucinations, or paralysis.
Circadian rhythm disorders: disruptions in your body clock that cause you to have a mismatch between your sleep-wake cycle and the environmental light-dark cycle.

Some common medical conditions that can affect your sleep are:

Chronic pain: persistent or recurrent pain that lasts longer than three months, such as arthritis, fibromyalgia, migraine, etc.
Depression: a mood disorder that causes persistent sadness, hopelessness, loss of interest, and other symptoms that interfere with your daily functioning.
Anxiety: a mental disorder that causes excessive worry, nervousness, fear, and other symptoms that interfere with your daily functioning.
Asthma: a respiratory condition that causes inflammation and narrowing of the airways, resulting in wheezing, coughing, shortness of breath, and chest tightness.
Diabetes: a metabolic disorder that causes high blood sugar levels, which can affect your hormones, nerves, and organs.

To seek medical help for better sleep, try to:

Consult with your doctor if you suspect that you have a sleep disorder or a medical condition that affects your sleep. Your doctor can perform a physical examination and ask you some questions about your symptoms, medical history, and lifestyle. Your doctor may also order some tests, such as blood tests, urine tests, or sleep studies, to confirm the diagnosis and determine the severity of the problem.
Follow the treatment plan prescribed by your doctor. Your doctor may recommend some medications, devices, therapies, or surgeries to treat your sleep disorder or medical condition. Your doctor may also advise you to make some changes in your lifestyle and habits to improve your sleep hygiene and overall health.
Monitor your progress and report any changes or concerns to your doctor. Your doctor may adjust your treatment plan according to your response and feedback. Your doctor may also refer you to a specialist or a support group if needed.

Conclusion

We hope you learned something new and useful from this article. We shared with you 10 best practices for a good night’s sleep, based on scientific evidence and expert recommendations. By following these tips, you can improve your sleep hygiene, which is the term used to describe the habits and behaviors that promote healthy sleep.

Sleep is essential for your health and well-being. It affects your physical, mental, and emotional functioning, as well as your performance, productivity, and creativity. However, many people struggle to get enough quality sleep every night. If you are one of them, you might be wondering what you can do to improve your sleep quality and quantity.

The good news is that there are many simple and effective strategies that can help you sleep better at night. You can also seek professional help if you have a sleep disorder or a medical condition that affects your sleep.

We would love to hear your honest opinions and suggestions about this article. Please leave a comment below or contact us through our website. Thank you for reading!

As well as sleep, it’s very important to eat healthily and with delicious food. With this in mind, I’m going to give you a step-by-step guide with 30 easy-to-make recipes.

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10 Best Practices for a Good Night’s Sleep

Discover How This Simple “Meal Plan” Changes My Life Watch the video below to see if this effortless “Way Of Eating” will work for you…

How I learned the importance of sleep

10 Best Practices for a Good Night’s Sleep

1. Stick to a regular sleep schedule

2. Create a relaxing bedtime routine

3. Watch what you eat and drink

4. Exercise regularly but not too close to bedtime

5. Limit your exposure to blue light in the evening

6. Avoid checking or using your phone in bed

7. Manage your stress levels

8. Avoid clock-watching

9. Avoid sleeping pills unless prescribed by a doctor

10. Seek medical help if you have a sleep disorder or a medical condition that affects your sleep

Conclusion

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