Healthy Sleep Habits: How to Fall Asleep Easier and Improve Your Sleep Quality

Sometimes falling asleep may seem impossible and you might find yourself awake at 3 a.m., but good sleep is more under your control than you might think. Lack of sleep is a common problem in the U.S. At least 40 million Americans suffer from chronic, long-term sleep disorders each year. Not getting adequate sleep can affect your mood, causing you to be irritable, impatient, and anxious. Following healthy sleep habits can make the difference between restlessness and restful slumber. Below you will find some quick and easy habits that can change your sleep and provide a restful night:

As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Additionally, alcohol may lead to deeper sleep in the short term, but it tends to interfere with deeper stages of sleep in the second half of the night. For a good night’s sleep, avoid other substances such as decongestants, blood pressure medication, and marijuana.

Exercise can help you fall asleep faster and sleep more soundly—as long as it's done at the right time. Exercise stimulates the body and helps activate the alerting mechanism in the brain. This is fine unless you're trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day. If you plan to exercise close to your bedtime, opt for low-impact activities such as yoga or stretching, rather than running or biking.

It is recommended that you stop using your phone, computer, or TV for 1 hour or more before you go to sleep. Nighttime light exposure reduces hormones like melatonin, which help you relax and get deep sleep. Limiting your nighttime exposure to blue light can help your body recognize it is time to sleep.

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night. Moreover, naps can delay or disrupt the process of falling asleep at night. Therefore, to avoid this issue, aim to keep your naps short and confined to the early afternoon.

Being consistent with your sleep and waking times can aid long-term sleep quality. One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep. Thus, going to bed and waking up around the same time each day is the best way to ensure you improve your sleep quality.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. Some things you could do include listening to relaxing music, reading a book, taking a hot bath, meditating, and deep breathing. Also, try to avoid technology and games, as these activities are more stimulating and will make it harder to relax.

By following these healthy sleep habits, you can improve your sleep quality and achieve more restful and restorative sleep. If you find yourself struggling to sleep, and these tips do not help, you may want to consult a sleep specialist who can help you find the underlying cause of your insomnia. You got this!