Have you ever wondered how to get into a good sleep routine?
Perhaps you’ve had a fair few late nights or are struggling with jet lag, these top 10 tips will teach you exactly how to fix your sleep schedule in just one day.
10 Tips to Get into a Good Sleep Routine
#1- Put Your Phone to the Side
If you want to know how to get into a good sleep routine, you’re going to need to put your phone to one side for at least 30-minutes before you actually want to fall asleep.
Phones emit blue light and this can affect the body’s ability to prepare for sleep as it can block melatonin production; a hormone that makes you feel sleepy.
Phones, therefore, are the main culprit for keeping you awake at night and can hinder your ability to drift off into slumber easily and deeply.
Research suggests that melatonin production can take at least 30-minutes to take effect and so it’s important to put your phone to one side for some time before drifting off.
Plus, reducing the number of distractions will also help you to go to sleep easier.
If you’re receiving texts, Instagram notifications, or emails before bed, you’re unlikely to wind down as easily as you would if you had truly zoned off.
What we’d recommend doing, therefore, is setting your alarm earlier in the evening so that you needn’t go on your phone straight before sleeping.
In the meantime, you could participate in another calming activity, examples of which we’ll discuss shortly.
In summary, if you’re curious as to how to sleep better at night naturally, reducing your blue light intake is a very important step.
#2- Avoid Eating or Drinking Before Bed… Other Than Water
To establish a good sleep routine, you should pay attention to what you’re eating and drinking before bed.
You’re not going to want to go to bed hungry as the feelings of hunger will distract you.
You’re also not going to want to go to bed stuffed as this can result in sickness, thus affecting sleep.
With this in mind, consider allowing your body at least 2 hours to digest any food before going to bed.
This provides adequate time for your body’s digestive system to be well underway allowing blood to travel to the brain along with melatonin to aid the sleeping process.
Now, when learning how to get into a sleep routine, consider reducing the following foods before bed:
- Sugary snacks
- Fatty snacks
- Caffeinated drinks
Each of these will hinder your ability to fall asleep if consumed too close to bed and so be sure to consume these earlier in the day if you want to learn how to get into a good sleep routine.
#3 – Create a Dark Room
Want to know how to get into a good sleep routine?
Arguably the most important point is to create a dark environment before going to bed.
A dark room tells your brain to make more melatonin, a hormone that makes you feel drowsy and sleepy.
This can involve:
Choosing low lighting: you’re going to want to select low lighting in your bedroom as any bright lights can disrupt how easily you drift off.
Opt for a light with a soft orange or yellow glow so that no blue light is getting into your eyes before bed.
You’re also going to want to limit the amount of light coming through windows.
We have all experienced the moonlight being particularly bright or a streetlight seeping through the gaps in the curtains – it’s annoying, to say the least!
This is why investing in some good quality curtains and/or blind can reduce the amount of external light from penetrating through and disturbing your ability to fall asleep.
Ultimately, if you want to know how to fix your sleep schedule in one day, you’re going to have to create a dark, distraction-free environment to drift off easily.
#4 – Avoid Noise
Want more tips on how to get a good sleep routine?
Loud and distracting noises can make it difficult to fall asleep easily but sometimes these noises can’t be prevented.
- If you live with other people
- If you have noisy neighbours
- If you live on a busy road
If you experience any of these and they affect your ability to fall asleep, you can always listen to white noise when going to bed.
This could be by using:
- An air conditioning unit
- Air purifier
- White noise machine
If you don’t have access to any of these, there are various resources available for you to get white noise.
Platforms like Spotify and YouTube offer videos like this and can function as a replacement of the ‘real’ appliance to assist you in getting to sleep.
#5 – Read Before Bed
Next on our list of tips on how to get into a good sleep routine is to read before bed.
Reading before bed is thought to accelerate the amount of time it takes to fall asleep.
This is thanks to reading being a stress reducer that distracts your brain with new information and tells someone else’s story.
In other words – it can take your mind off your troubles which is ALWAYS a good thing, especially before bed!
Reading also helps to tire the eyes, thus making you feel more physically tired which can help you to drift off into slumber.
The only issue is – if you’re reading a book you’re really into, you run the risk of staying up all night learning about that narrative world!
If this is something you’re likely to do, consider setting yourself a time limit for reading and go to sleep once that limit is complete.
Or, tell yourself you’re only going to read 2 or 3 chapters before going to sleep.
That way, you can have some control over your time reading before bed while promoting a sleepy environment for your brain.
#6 – Practice Mindfulness Before Bed
You may have heard that mindfulness can help you to relax and this is most certainly no myth.
Furthermore, if you want to discover how to get into a good sleep routine, practising mindfulness before bed can help.
But, what are some mindfulness techniques and what forms can they manifest?
- Writing about what you’re grateful for
- Writing a diary entry
- Deep breathing exercises
- Gentle yoga
Doing these before bed can activate your parasympathetic nervous system which is responsible for making you feel calm and relaxed.
When activated, this nervous system can help any feelings of anxiousness and stress to subside, thus helping you to fall asleep faster and easier.
So, if you approached this article wanting to know how to get into a sleep routine, being aware of various mindfulness methods can seriously help you to do this.
#7 – Engage in Physical Activity During the Day
Next on our list of 10 healthy sleep habits is to engage in exercise at some point during the day.
Generally speaking, exercise is required for overall good health.
It can boost your metabolism, improve body composition, and alleviate stress, just to name a few benefits.
Another benefit is that regular exercise can help you to fall asleep faster and more deeply.
So, if you want to know how to get into a good sleep routine, exercise can help.
Think of it in this way –
Your body requires energy in the day and energy is obtained from calories.
The fewer calories that you have at the end of the day, the less energy that you have which, in turn, makes you feel more tired.
Now, we’re not speaking about having to be in a calorie deficit to fall asleep as this is not a requirement for a good sleep schedule.
We simply mean the more energy that you exert during the day, the more tired that you will be as the day goes by.
Plus, you needn’t invest in a flashy gym membership to achieve this. To begin with, consider doing some of the following to begin boosting your energy expenditure and build over time.
- Go for a walk on your lunch break
- Do some squats while you wait for the kettle to boil
- Walk to work instead of driving, or park in a neighbouring town and walk the rest of the distance
- Take the stairs rather than the lift
We all lead busy lives at the end of the day and so finding the time to do a workout can be difficult. Doing these smaller tasks, therefore, can help you to increase your energy expenditure.
#8 – Limit Naps During the Day
While this may seem like an obvious point, limiting how many naps you have during the day is another way that you can fit your sleep schedule.
There are instances where naps may come in handy if you’ve had a particularly early start or have a long night ahead, but try as much as you can to limit these to just 30-minutes.
Research suggests that the best duration for a nap is 26 minutes long and while this is difficult to achieve, aiming for roughly 26 minutes may benefit the rest of your day.
If you feel as though you’re getting quite tired during the day and are tempted to have a nap, consider opting for a caffeinated drink instead to give you an energy boost.
Naps can be incredibly refreshing and may make it difficult to fall asleep later in the evening.
In summary so far, if you approached this article wanting to learn how to get into a good sleep routine, avoiding napping is super important, even though we all love one from time to time!
#9 – Make Sure the Temperate is Right
No.9 on our top 10 healthy sleep habits that you should do is make sure that the temperature of your bedroom is right as a room that’s too hot or cold can dramatically affect sleep.
We’re sure that you’ll have experienced being in bed, tossing the covers over and over just to get a waft of cool air… they can be very uncomfortable and result in poor quality sleep.
So, before bed, try and adjust your heating so that it lies between 15-19 degrees Celcius to promote a comfortable environment to doze off.
Research suggests that this is the optimum temperature for sleeping – anything below 12 degrees C is too cold and anything greater than 24 degrees C is too hot.
This is also taking into account your body’s natural temperature regulation following melatonin production – your body temperature drops to prepare the body for sleep.
So, if you’d like to learn how to get into a good sleep routine, getting the temperature of your bedroom right is critical for a restful night’s sleep.
#10 – Keep a Regular Schedule
Finishing our list of how to adopt a healthy sleep schedule is to keep things regular.
The only way that you’re going to adopt good sleep habits is to make sure you follow the same bedtime structure each evening.
Creating good, long-lasting habits can take time, dedication, and a lot of consistency.
You have to be strict with yourself if you’re serious about creating good sleep habits and this means sticking to each of the above points every day.
You can read up on our other article here to discover ways that you can create good habits that last.
So, there we have our top 10 ways to create healthy sleep habits.
We’ve covered a range of ways that you fix our sleep cycle; from practising mindfulness to avoiding caffeine, keeping a regular schedule, and getting the right temperature, we hope that you now know some of the ways that you can form healthy sleep habits.
But, you must remember, if you’re serious about learning how to get into a good sleep routine, maintaining each of these top tips is imperative.
Consistency is key for habits to form and so be sure to exercise each to reap the ultimate effects.