Healthy Sleep

10 Healthy Sleeping Habits To Build

Estimated reading time: 6 minutes

Today we are going to discuss 10 healthy sleeping habits to build. After reading this you should have a good understanding of 10 healthy sleeping habits and how you and your health can benefit.

Getting a good night’s sleep is something we all want. It helps us function properly the next day and keeps up productive. Not getting enough sleep or having low-quality sleep can cause a slew of health and mental issues such as lack of focus, irritation, and stress.

A good night’s sleep comes with a lot of benefits and it’s necessary if you want to maintain your health. Adults are recommended to sleep for 7 hours regularly. Many people mistake long hours of sleep equates to quality sleep. The fact is getting quality sleep is more than just getting enough hours of sleep. Hence, sleeping well is often a luxury not many can afford.

The good news is that you can build good sleeping habits to ensure that you can sleep well and get the rest that your body needs. In this article, we’re going to list ten healthy sleeping habits you can build today to help you get quality sleep and improve your health in the long run.

1. Stop Eating Three Hours Before Bed

Although a full belly can help you get some sleep, it’s not recommended to have a big meal before bed. If you have munchies, try to snack on easily digestible food before bed. However, we recommend refraining from eating at all three hours before bed. At night, your digestion slows down and it can be hard for your body to fully digest food when you consume meals at night.

So, give your body a break and try to eat your dinner three hours before bed. This gives your body time to digest your meal properly and it won’t lead to weight gain. Doing this will help you get a restful night of sleep.

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2. Take A Break From Technology 

You might be tempted to binge the latest series on Netflix or scroll through your Instagram feed. We’re here to tell you that this is an unhealthy habit you should put a stop to today. Getting screen time before bed won’t help you sleep better. It’ll only do the opposite.

Your phone and TV screens emit blue light which can stimulate your brain. Instead of scrolling on your phone, consider reading a book or writing in a journal to help you wind down from a busy day.

3. Exercise Regularly

Exercising regularly during the day is a great way to tire out your body and ensure that you get enough rest at night. Exercise produces endorphins and helps relieve stress and anxiety. It also helps prolongs your sleep at night, which can help you get enough rest and deeper sleep.

Keep in mind that you shouldn’t exercise right before bedtime since adrenaline keeps you awake. Try to exercise in the morning or the afternoon to avoid being too energized at night.

4. Sleep And Wake Up At The Same Time

Having a regular sleep schedule can help build your body for proper sleep each night. As hard as it can be, try to sleep and wake up at the same time every day. This will train your internal body clock to sleep when needed.

Sticking to your bedtime will help you fall asleep easier and wake up without any trouble. Once your body is used to this, you won’t feel drowsy and your sleep quality will increase.

5. Treat Your Bedroom As A Place For Rest

Don’t use your bedroom for anything else other than for rest. Using your bedroom for other activities such as work can make it hard for you to fall asleep. You’ll end up associating your bedroom with work and you won’t be able to sleep easily.

Keep anything related to work away from your bedroom. If you don’t have any space, then section a place in your room solely for work. This way, you’ll be able to differentiate between work and rest.

6. Clean Your Bedroom Regularly

Dust and germs can get in the way of a good night’s sleep. If you have ever gotten a cold, you’ve been familiar with sleeping while coughing or sneezing. We all know it’s not comfortable.

So, to reduce the chances of sneezing, we recommend cleaning your bedroom regularly to eliminate any allergens and dust. You don’t have to go crazy with cleaning products. Simply vacuum and dust our bedroom to keep it clean and tidy.

7. Don’t Press Snooze On Your Alarm Clock

When the alarm clock sounds, you might feel like hitting the snooze button to get a few minutes of sleep. This might seem like a good idea but getting more sleep in the morning when you wake up can make you feel worse. You’ll end up feeling drowsy and tired.

The next time your alarm goes off, don’t hit the snooze button. Sit up and do a few stretches to wake yourself up. Your body will thank you later on. 

8. Sleep On Your Back

Health experts claim that sleeping on your back might be the best thing you can do to get quality sleep. This position reduces back pain, alleviates nighttime flux, and may improve your skin

Sleeping on your back also keeps your neck and spine aligned— reducing pressure on your back. So, if you haven’t started, it’s time to start sleeping on your back. 

9. Stay Away From Certain Beverages

Drinking alcohol often makes people drowsy but this doesn’t mean it guarantees them quality sleep. Alcohol has sedative effects which help people fall asleep faster. However, when you drink alcohol excessively, it can promote poor sleep. So, you should avoid consuming a lot of alcohol if you’d like a good night’s sleep.

Caffeine is also something you should reduce. If you drink caffeine every day, try to drink it before 12 PM. The effects of caffeine can last eight hours, so it’s best to drink it in the morning to avoid bothering your sleep. 

10. Have Your Bedtime Ritual And Maintain It

Lastly, create your bedtime routine and stick to it. This can be reading a book or journaling before bed to relax after a busy day. Another thing you can do is meditate. The key here is to relax your mind, so avoid anything distracting or stimulating your brain.

Wrapping Up

To get quality sleep, you need to build healthy sleeping habits. These things take time and may not show results immediately. Habits take at least 18 to 254 days to build. So, don’t beat yourself up if you aren’t well-rested after a few days of trying out the tips we listed above.

Guest Author Andre Oentoro is the founder of Breadnbeyond, an award-winning explainer video company. He helps businesses increase conversion rates, close more sales, and get positive ROI from explainer videos (in that order). Twitter: @breadnbeyond Email:, LinkedIn: Andre Oentoro

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