How to sleep better: 9 healthy habits to prevent insomnia, sleep apnoea, promote overall well-being

Going to bed and waking up at the same time daily helps regulate your body's circadian rhythm. (Image: Canva)

A sleep disorder is a condition that affects the quality, timing, and duration of sleep, disrupting normal sleep patterns and causing significant distress. Common types include insomnia, sleep apnoea, restless legs syndrome, and narcolepsy. These disorders can lead to various side effects that impact overall health and daily functioning.

Chronic sleep disorders can result in daytime fatigue, irritability, and difficulties with concentration and memory, affecting productivity and cognitive performance. Sleep apnea can cause loud snoring and frequent awakenings, increasing the risk of cardiovascular issues like high blood pressure and heart disease. Additionally, persistent sleep deprivation weakens the immune system, making people more prone to infections. Mental health can also suffer, with heightened risks of anxiety, depression, and mood swings. Long-term effects may include weight gain and increased susceptibility to chronic conditions, underscoring the importance of addressing sleep disorders promptly. Follow these simple nine ways to develop good sleeping habits, according to Delhi-based Dr Radhika Narain.

Establish a consistent sleep schedule

Going to bed and waking up at the same time daily helps regulate your body's circadian rhythm, making it easier to fall asleep and wake up naturally. This consistency aligns your sleep-wake cycle with your environment, reducing sleep disturbances and improving overall sleep quality.

Create a relaxing bedtime routine

Developing a calming pre-sleep ritual signals your brain that it's time to unwind. Engage in activities like reading, meditation, or listening to soft music. Avoid screens or stressful tasks that may overstimulate your mind, allowing you to transition smoothly into sleep.

Limit caffeine and nicotine intake

Caffeine and nicotine are stimulants that interfere with the ability to fall asleep. Consuming them late in the day can delay your sleep onset and reduce sleep depth. Avoiding these substances in the evening allows your body to naturally wind down and promotes restful sleep.

Improve your sleep environment

Your sleeping space significantly impacts the quality of rest. A cool, quiet, and dark environment promotes deeper sleep. Invest in blackout curtains, earplugs, and comfortable bedding to eliminate distractions and optimise your room for sleep, creating a sanctuary conducive to relaxation.

Also see | Boost heart health: 8 habits to lower cholesterol, blood pressure, manage weight

Limit naps during the day

While short naps can improve alertness, long naps can disrupt your sleep cycle. Daytime naps, especially late in the afternoon, can make it harder to fall asleep at night. Keep naps to 20–30 minutes and take them earlier in the day for better sleep at night.

Be mindful of your diet

Eating large meals or spicy foods before bed can cause discomfort, indigestion, or heartburn, which can interfere with sleep. Instead, opt for light snacks, such as a banana or almonds, that promote sleep. Also, avoid drinking excessive fluids, which may cause you to wake up to use the bathroom.

Exercise regularly

Engaging in regular physical activity can help you fall asleep faster and improve sleep quality. Exercise reduces anxiety and stress hormones, promoting relaxation. However, avoid vigorous workouts within a few hours of bedtime, as it can leave you too energised to sleep.

Manage stress and anxiety

High levels of stress or anxiety often disrupt sleep, causing restlessness or insomnia. Incorporate stress-relief techniques into your daily routine, such as yoga, journaling, or deep breathing exercises, to relax your mind and body, preparing you for a restful night of sleep.

Limit exposure to screens before bed

Blue light from screens suppresses melatonin production, making it harder to fall asleep. Avoiding screens at least an hour before bed or using blue-light filters on devices can help mitigate this effect. Instead, engage in non-screen activities like reading or meditation to promote sleep.

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