Quick Overview
- Daily habits that improve sleep quality: Maintain a consistent sleep schedule, avoid caffeine 6+ hours before bed, finish meals at least 2 hours prior to sleep, and avoid alcohol and nicotine.
- How to prepare your environment for better sleep: Keep your bedroom cool (~64°F), dark, and quiet. It is best to turn off electronics at least 1 hour before bed to limit blue light exposure.
Whether you use sleep aids or not, it helps to develop good sleep habits. The National Sleep Foundation recommends getting 7–9 hours of nightly sleep if you’re 18–64 years old, and 7–8 if you’re over 65. So here are 20 habits for hitting your sleep target in one easy-to-read list:
Getting your body ready for sleep
1. Set a timetable for yourself for when you should wake up and go to bed each day, and stick to it — even on your days off.
2. Avoid big meals at night by finishing your meal at least 2 hours before bedtime.
3. Exercise every day, but not too strenuously within two hours of going to bed.
4. Caffeine should be avoided for at least 6 hours before bedtime.
5. Give up smoking. You’ll sleep better without the stimulating effects of nicotine, in addition to the other well-known advantages.
6. Consume meals high in calcium and tryptophan, both of which aid in the production of melatonin, a sleep-inducing hormone.
7. Consume meals high in magnesium, which can help you sleep better.
8. While you should stay hydrated throughout the day, don’t drink too much before bed to minimize nighttime potty trips.
9. Pass on the nightcap. While alcohol can help you fall asleep, it can also delay and limit the amount of REM sleep you get that night.
10. Set a nighttime alarm to remind yourself it’s time to go to bed.
11. When you’re exhausted, go to bed! On evenings when we could obtain a full 8 hours of sleep, many of us “sleep procrastinate.”
12. Try a breathing exercise or scribbling down your thoughts before shutting your eyes if you’re stressed at bedtime.
13. Women require 20–30 minutes more sleep per night than males, so try to go to bed earlier or wake up later.
Getting your room ready
14. At least one hour before bedtime, turn off all electronics. Their “blue light” can interfere with the production of melatonin, which helps you sleep. Also, make sure you watch TV and work in separate rooms. The bedroom is supposed to be a place of intimacy and rest.
15. Set your room temperature to around 18⁰C (64⁰F)
16. Keep dogs out of your room to reduce the amount of activity and noise that could wake you up.
17. To help you relax and fall asleep faster, use a white noise sound machine.
18. If you’re having trouble sleeping, glancing at your clock can increase stress and make it more difficult to fall asleep.
Key purchases
19. Check to see if your mattress is comfortable and change it every 5 to 10 years.
20. Replace your pillows every 12 to 18 months to avoid collecting dust mites, which can cause allergic reactions and make sleeping difficult.
BONUS: Don’t give in to daytime exhaustion. Consult your doctor if you’re consistently weary during the day. Sleep apnea or other curable sleep disorders could be the cause of your lethargy.
Search our website for CPAP parts and replacement parts. You can also check ahealthcare.com for more.