6 Healthy Sleep Tips You Should Know

6 Healthy Sleep Tips You Should Know

Healthy sleeping habits can make a difference in the quality of your life. Poor sleep negatively affects your brain function, hormones, and exercise performance. Unfortunately, a third of US adults sleep for less than six hours a night.

Here are some tips that will help you rejuvenate your healthy sleeping habits.

Develop a sleeping routine

Sleeping until noon on weekends will disrupt your biological clock and cause sleeping problems. Go to bed at the same time every day, whether it is on holiday, weekend, or workdays. Going to bed at the same time every day will help you fall asleep faster and stay asleep the whole night.

Change your diet

Avoid consuming foods and drinks that contain caffeine such as tea, coffee, chocolate, and soft drinks by mid-afternoon. Have your dinner (a light meal) a few hours before your bedtime. Avoid having heavy and spicy meals for dinner as they may wake you at night due to indigestion and heartburn.

Don’t smoke

Doctors advise that you stop smoking if you haven’t already. Smoking puts you at risk of getting lung cancer, bronchitis, and other life-threatening diseases. Smoking also affects your sleep. People who smoke are less likely to feel rested after sleeping compared to non-smokers. Smoking exacerbates breathing disorders such as sleep apnea that makes it difficult to fall asleep and remain asleep the whole night. If you must smoke, try not to some hours before bedtime. When you wake up at night before your alarm rings, don’t smoke.


Doctors and other health experts advise us to exercise regularly. Exercise helps reduce weight, improve our brain functioning, make our bones strong, and also improve the quality of our sleep. Before you start going to the gym, start with running and walking exercises to gain stamina.

People who exercise daily fall asleep faster and can maintain their sleep until their morning alarm rings. Including a 30 minutes exercise in your schedule will help you fall asleep quickly at night.

Avoid drinking alcohol a few hours to bedtime

Many people think drinking alcohol makes them fall asleep quickly. Alcohol only gives you a dizzy hangover but not sound sleep. We sleep to give our brain and body time to prepare for the next day, and that is why we always feel fresh and active in the morning. If you drink a few hours before bedtime, you will wake up the next morning feeling tired and weak.

Use your bed for sleeping only

Don’t eat, watch, or work from your bed. In case you wake up at night, don’t turn on your TV or laptop, do something meditating until you fall asleep again. Your bedroom should be as silent as possible. Consider putting your phone on a don’t disturb mode before sleeping, to avoid the annoying group message tones.

In the morning, when you wake up, don’t take your breakfast from the bed. Your bedroom is not a library, books and other study materials shouldn’t be in your bedroom. Only go to bed when it is time to sleep.