• 10/10/2022

8 Healthy Habits to Cultivate Quality Sleep

Examples of Good Sleep Habits for All Ages

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Creating good sleep habits isn’t easy if you’re unsure where to start. Check out these tips to rest more deeply tonight. A few simple daily changes will make a world of difference when it comes to waking up refreshed every morning.

1. Skip the Afternoon Caffeine

Your afternoon cup of coffee could be why you can’t sleep well. Half of your caffeine lingers in your system for up to five hours after finishing your beverage. It reduces by another half after five more hours, which could be why you’re not sleeping.

2. Establish a Firm Bedtime

Everyone needs to experience an entire Rapid Eye Movement (REM) cycle for their brain and body to reset to the next day. Each stage of the REM cycle takes 90 to 120 minutes, so it’s crucial to set a bedtime that gives you at least six to eight hours of sleep each night. Factor in how long you’ll need after the lights go out to let your mind settle down too.

3. Wake Up at the Same Time

Routinely going to bed at the same time is just as important as waking up on a schedule. Setting the alarm for most mornings will improve your REM cycles alongside other good sleep habits. Enjoy sleeping in on weekend mornings or only a couple of times per week to stick with your schedule even if your daily commitments change.

4. Start a Skincare Routine

Skincare routines help the mind end the day with a healthy ritual. Try it for yourself by starting a nightly facial massage that uses diluted lavender oil to calm your mind and improve dry skin. Moisturizing and massaging will soothe your mind so it’s ready to sleep.

5. Rearrange Your Bedroom

Enjoy a fresh change by moving your electronics to another room to avoid distractions that would otherwise keep you awake. Charging your tablet, laptop and phone in a different room will give you a restful environment.

6. Exercise More Often

You may struggle to fall or stay asleep because you have pent-up energy or tension. Light cardio can help with that. Experts estimate that adults need 30 minutes of light to exercise to notice a positive difference in their sleep routine. An evening walk or a 10-minute bike ride could help you settle down at the end of the day.

7. Eat a Better Diet

A high-sugar diet could make you wake up throughout the night due to poor physical nutrition. Other side effects of a poor diet — like heartburn or a calorie-dense dinner — could keep you awake too. Proper portion sizes and a well-rounded diet of whole foods could be what your brain needs to regulate your sleep routine effectively.

8. Purify Your Home’s Air

Do you wake up every night due to postnasal drip, coughing or difficulty breathing? Your home’s air could need cleaning. Airborne pollutants like dust or allergens may cause your symptoms. Install an air purifier in your bedroom or replace the filters in your air vents to see if it marks a difference.

Develop Good Sleep Habits

Now that you’ve learned about good sleep habits, try a few this week. Experimenting with one at a time will help you pinpoint the cause of your problems and the best solution to guarantee better nightly rest.

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