Sleep is something all humans naturally do but having productive sleep is what makes you physically and mentally healthy. Having beneficial sleep can be difficult to obtain but if you follow positive sleeping habits you will feel more energized throughout your day and more tired at night! In this blog, I will be discussing healthy sleeping habits to make you feel less tired when you wake up and more tired at night! Here are a few useful tips to help you get a better night’s sleep. 🙂

Daytime habits for better sleep

→ Having a routine
o I am sure you have been told to sleep on a schedule all your life and a large reason why as children we have bedtimes and certain nap times. Getting up at the same time every day sets your body clock and regulates your circadian rhythm. Your circadian rhythm regulates your sleep and going to bed the same time every night creates a sleep cycle as you begin to feel tired at night.

→ See the morning sun
o Seeing daylight in the morning is one of the main regulators of our body’s
clock and helps to set our circadian rhythm when waking up in the morning. Seeing at least of 20 minutes of sunlight in the morning will set your body clock each day.

→ Exercise
o Exercising throughout the day reduces stress and improves your mood and will help you sleep better through the night.

→ Avoid caffeine in the late afternoon or night

Nighttime habits for better sleep

→ Screen time before bed
o It can be very difficult to not watch TV or scroll on social media right before bed, but it’s more difficult for your brain to turn off and go to sleep when it is being exposed to blue light. Avoiding all electronics one hour before bed will make you more prepared for a good night’s sleep. The light from electronics can delay your body’s natural release of melatonin.

→ Melatonin usage
o Many people chose to take the supplement melatonin before bed. Your body already naturally produces it, but it can be a helpful aid to keep you asleep longer. It is a completely healthy and natural supplement but taking it correctly is important. Taking it the same time every night and approximately 1 hour before bed will ensure you are getting the full aid from the supplement.

→ Set a regular sleep schedule
o Going to the same time every night also sets your circadian rhythm and allows you to feel tired and ready for bed.

→ Reduce stress level
o Meditating or nighttime yoga can be very beneficial for bed. It allows your
body to relieve the stress and anxiety from your day before shutting your brain off to sleep.
→ Comfortable sleeping environment
o If you live in a loud environment to sleep in earplugs or listening to music to focus on your breathing and relaxing will be beneficial to you.

Strive for progress not perfection!

Kayla Withrow