5 things you can do during the day to enjoy a good night's sleep

Certain habits during the day can help you sleep better at night. (Picture: Pexels)

• Monitor iron levels to reduce fatigue and improve sleep
• Fruits, veggies, and regular workouts support better sleep
• Avoid alcohol, tobacco, and eat a healthy breakfast for rest

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Sleep can be a real struggle for some people. While maintaining a bedtime schedule and avoiding your phone can help, there are other hacks you can try during the day to get a good night’s sleep.

These five hacks can help fight fatigue, increase your energy levels, and make you feel more rested. And they have little to do with your nighttime sleep habits. Take a look.

Monitor your iron levels

Iron deficiency is one of the most common health issues. Vulnerable groups include infants, toddlers, girls, pregnant women, and vegetarians, among others. If you have iron-deficiency anaemia, you may not be alien to tiredness or fatigue that results in restless, disturbed sleep at night. In such cases, iron-rich foods can help. Rich heme (easily absorbed) sources include meat, fish, and eggs, while non-heme sources include beans and vegetables.

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Eat fruits and veggies

Research suggests that those who consume fruits and vegetables sleep better than those who regularly consume processed foods. A mediterranean diet is known to help sleep better, as it contains proteins, fibre, vitamins (particularly A and C), and minerals that make you feel better and support sleep. Meanwhile, studies show that high fat, high sugar diets can deteriorate the quality of sleep.

Workout regularly

While workouts are generally considered excellent for health, they also help you sleep better. This is backed by a 2015 meta-analysis of 66 studies, where those who exercised for just a few days slept way faster and better. Studies also suggest you don’t have to go all intense, even light workouts can make a difference. Ensure you keep a gap of two hours between your exercise and sleep.

Avoid alcohol and tobacco

Both drinking and tobacco can affect sleep.When you drink regularly, especially at bedtime, it may make you feel sleepier initially, but it soon backfires, causing chronic problems like insomnia. Even a single drink affects your sleep pattern and messes with your circadian rhythm. Thus, avoiding them is considered ideal for better sleep.

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Eat your breakfast

It is considered the most important meal of the day for a good reason. Eating a healthy breakfast, rich in protein and fibre, not only aids weight loss, but also improves memory and concentration. It makes you feel less tired and experience less fatigue.

FAQs on importance of healthy sleep cycle

Q. What is a healthy sleep cycle?

A healthy sleep cycle refers to the natural progression through different sleep stages — light sleep, deep sleep, and REM (rapid eye movement) sleep — that repeats every 90–120 minutes.

Q. Why is maintaining a regular sleep cycle important?

A consistent sleep cycle supports physical recovery, memory consolidation, hormone balance, and emotional regulation.

Q. How many hours of sleep do adults need?

Most adults require 7–9 hours of quality sleep per night for optimal health.

Q. What happens if your sleep cycle is disturbed?

Irregular sleep can lead to fatigue, poor concentration, mood swings, weakened immunity, and increased risk of chronic diseases.

Q. Does sleep affect brain function?

Yes. Sleep plays a crucial role in memory formation, learning, decision-making, and mental clarity.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.