Tips for better sleep: 7 healthy bedroom habits that will improve your sleep quality

Sleep tips: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock (Image: Canva)

A good night's sleep is essential for maintaining physical health, mental well-being, and overall productivity. Yet, many people struggle to achieve the recommended seven to nine hours of sleep per night. The key to restful slumber often lies in establishing healthy bedroom habits. By creating a sleep-friendly environment and adhering to certain practices, you can significantly improve your sleep quality.

Here’s a quick guide to help you cultivate the best bedroom habits for a good night's sleep:

Maintain a consistent sleep schedule

One of the most crucial habits for promoting good sleep is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock. This consistency can make it easier to fall asleep at night and wake up feeling refreshed in the morning. Try to set a regular bedtime and stick to it.

Create a comfortable sleep environment

Your bedroom should be a sanctuary for sleep. Here are some tips to create an ideal sleep environment. The optimal bedroom temperature for sleep is between 16 and 18 degrees Celsius. A cool room helps lower your body temperature, which is conducive to falling asleep.

Consider using earplugs or a white noise machine if you live in a noisy area. Use blackout curtains to block out external light and consider a sleep mask if needed. Most importantly, invest in a good mattress and pillows that support your preferred sleeping position.

Limit exposure to screens before bed

Electronic devices such as smartphones, tablets, and computers emit blue light, which can interfere with your body's production of melatonin, the hormone that regulates sleep. To promote better sleep, limit your screen time in the hour before bed. Instead, engage in relaxing activities such as reading a book, listening to calming music, or practising meditation.

Establish a pre-sleep routine

A consistent pre-sleep routine can signal to your body that it's time to wind down and prepare for sleep. Reading a physical book (not an e-book) can be a calming activity that helps you relax before bed. Taking a warm bath or shower can help lower your body temperature and prepare you for sleep. Practising mindfulness, meditation, or deep breathing exercises can further reduce stress and promote relaxation.

Be mindful of your diet and exercise

What you eat and drink, as well as your level of physical activity, can significantly impact your sleep. Both caffeine and nicotine are stimulants and can interfere with your ability to fall asleep. Try to avoid them, especially in the hours leading up to bedtime. While alcohol might make you feel drowsy, it can disrupt your sleep cycle and reduce the quality of your sleep. Heavy meals close to bedtime can also cause discomfort and indigestion, making it harder to fall asleep. Opt for a light evening snack if you're hungry. Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime as it may have a stimulating effect.

Manage stress and anxiety

Stress and anxiety are common culprits of sleep disturbances. Techniques such as yoga, progressive muscle relaxation, and guided imagery can help calm your mind. If you find yourself worrying about tasks or problems, write them down in a journal before bed. This can help clear your mind. If anxiety or stress is severely impacting your sleep, consider speaking with a mental health professional for support and strategies.

Limit naps during the day

While short naps can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, try to limit it to 20-30 minutes and avoid napping late in the afternoon.