young woman stretching unmade bed after better night's sleep

Healthy Habits To Help You Sleep Better

Sleep is one of the most important things that you need for your health. Here are some healthy habits that can help you sleep better and feel refreshed the next day.
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If you're struggling to get a good night's sleep, then you might be looking for some healthy habits to help you sleep better. Luckily, you can do a few things to improve your sleep quality and quantity. This blog post will explore some of the best healthy habits for better sleep. So read on and find out how you can get the most restful night's sleep ever.

1. Follow A Schedule

regular sleep schedule to sleep better at night
Creating a regular sleep schedule has enormous benefits for overall health and well-being. Setting consistent bed and wake times helps promote a healthier lifestyle by enhancing the quality of rest, providing more energy throughout the day, and reducing fatigue. Additionally, being disciplined about sticking to a routine prevents further disruption to the body's internal clock and can help lessen any physical or mental tension that could arise from lack of sleep.

2. Establish A Relaxing Bedtime Routine

man reading how to get a better quality sleep
One of the most effective strategies for winding down for good sleep is to establish a bedtime routine. Making time for activities you enjoy, such as reading or taking a bath, can help you relax and ease into your restful state. Not just any book will do - pick something that won't overstimulate you but offer enough comfort and entertainment to pass the time pleasantly. The same goes for baths; add scents, salts, and oils that create a soothing atmosphere and add to the idea of getting ready for sleep. It might sound simple, but small rituals are incredibly powerful in setting yourself up for success when it comes to restful sleep.


3. Keep Your Bedroom Dark, Quiet, and Cool

young lady getting the best night's sleep of her life

Sleeping in a comfortable environment is key to getting a good night's sleep. To create this environment, consider keeping your bedroom quiet, and cool. 

For an optimal sleeping environment, you want your bedroom to be dark. You can achieve that by drawing curtains or blinds to keep out light from the street lamps or moon outside. A dark environment can help your eyes adjust to nighttime and promote melatonin production for better sleep. 

If you don’t want to bother with the blinds or it's not convenient for you, using our Sonno Sleep Mask can really help you to relax and switch off from your everyday stresses.

Another big benefit of using a sleep mask is that it obviously blocks the light on demand, but over time you get used to wearing it and whenever you put it on your body knows it's time to go to sleep. So not only it blocks the light but also creates this sort of routine and habit, something you do only when you go to sleep which helps you fall asleep easier too. 

Also, Soundproofing your room with heavy drapes, thick carpets or sleeping with comfortable earplugs may also be necessary to minimize noise disrupting your deep sleep. 

Finally, ensure that your bedroom temperature is cool by using an air conditioner unit, fan, or open window to keep cool air flowing – this helps lower core body temperature, which supports falling asleep and staying asleep throughout the night.


4. Avoid Caffeine And Alcohol Before Bed

sleep disruptions caused by caffeine and alcohol

Getting enough quality sleep is essential, particularly when it comes to your physical and mental health. Unfortunately, certain habits, such as drinking caffeine or alcohol right before bed, can disrupt the natural rhythm of your body’s rest cycle. Caffeine, for example, has ingredients that can stay in the body for several hours and make falling asleep difficult. Alcohol can cause you to fall asleep quickly but then wake up frequently in the night due to withdrawals from the sedative effects. 

To ensure that you get a good night of uninterrupted sleep, try not to consume caffeine or alcohol close to bedtime. It may be hard at first if either has become part of your routine each evening, but making this necessary change could lead to more consistent restorative sleep.


5. Get Regular Exercise During The Day

sportsman doing regular exercise to regulate his body clock and improve sleep quality

If your nightly sleep has been suffering, then getting regular exercise during the day could make a big difference. Regular exercise helps to regulate your body clock, releasing hormones like serotonin and endorphins that make you feel happier and relaxed - both of which help you to sleep better.

Research suggests that just 25 minutes of exercise three times a week can increase your sleep quality. Exercise also tires out your body while increasing its temperature, making it easier for you to drift off once nighttime approaches.



So, there you have it! Getting a good night’s sleep is important for your overall health and well-being. By following a regular sleep schedule, establishing a relaxing bedtime routine, and creating a comfortable sleeping environment, you can help yourself get the rest you need. 

Avoiding caffeine and alcohol before bed and getting regular exercise during the day are also helpful in promoting better sleep. If you still find it difficult to fall asleep or stay asleep, practice some relaxation techniques such as deep breathing and progressive muscle relaxation or simply try our Dark & Quiet Bundle to block disturbing light and drastically minimize noises. With these simple tips, you can improve your sleep and feel refreshed and rejuvenated during the day.

Know any other positive habits or tips? Let other readers know. Drop a comment below.

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