Six Ways to Promote a Healthy Sleep Routine

Posted August 12, 2019 by in Health + Fitness
how to sleep better

The best time of the day can be curling up snug in bed, getting ready to fall asleep. Unless you have problems falling and/or staying asleep, of course. Continue reading for six things you can do to promote a healthy sleep routine, leaving you feeling happier and more invigorated in the morning:

Reduce the Amount of Caffeine in your Diet

Caffeine is a known stimulant. It’s great in certain situations where we need a bit of a boost (like before work), but, when we are sleep-deprived, it is the last thing we need. In fact, caffeine can remain active within your body for around six hours after last ingested, so it is important to refrain from it from the mid-afternoon onwards.

Swap your usual coffee or tea for decaffeinated varieties to reduce caffeine or switch to an herbal or fruit tea instead. 

healthy sleep routine

Increase your Activity Levels

Doing more exercise, preferably high intensity, will lead to increased tiredness and can help you establish a better sleep routine. Even if you are unable to do anything vigorous, increasing your heart rate by walking on a regular basis will still help. Plus, improved sleep is not the only benefit of an increase in the amount of physical activity level you do. 

the benefits of working out more

Consider your Bedroom Environment 

You spend around one third of your lifetime sleeping, so it is vital that your bedroom environment is as peaceful and calming as possible. Consider decluttering your room to remove any unnecessary distractions. Also try to establish a cool temperature. It can be a challenge to sleep when it’s too hot and a cool breeze can help.

Additionally, making sure that you have the right window coverings is important. Being woken at dawn during the summer months can break the routine you’ve worked hard to establish.

trying to sleep

Upgrade your Bed

Having a comfortable bed and mattress is a must. If you are tossing and turning, trying to find a comfortable position, this could be due to not having the correct mattress for your needs. You may have found the perfect mattress a few years back, but they do need replacing every 7 to 10 years, so check if that’s the problem.

If you are in need of a replacement, ensure that you understand the size of your mattress and shop around to find your perfect one.

Ways to promote a healthy sleep routine

Relax and Unwind Before Heading to Bed

Having an active mind before going to bed can prevent falling asleep easily. Typical activities that can prevent a positive sleep routine are watching television, playing computer games, and using your mobile phone. Consider adding a little meditation or some simple stretches as part of your regime. Or, take a bath and read a magazine. 

Stick to a Routine

Although it may seem odd to begin with, stick as rigidly as possible to a routine. In other words, ensure that you go to bed at roughly the same time every night (yes, even on your days off).

Even if you are unable to fall asleep, try to remain there. You may eventually trick your body into falling for this new routine. 

Six ways to promote a healthy sleep routine

How do you get to sleep? Let us know in the comments below!