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  • Writer's pictureAmy

Building Better Habits & Routines For Sleep

As a sleep coach, I've seen how building good habits and routines can transform sleep quality and duration. In today's busy world, prioritizing rest is crucial yet challenging.


In this article, I'll share some practical strategies to help you develop habits and routines that promote better sleep. Whether you're battling insomnia or aiming to optimize your sleep, let's dive into some actionable steps for a more restful night.



Set A Regular Wake Up Time (Everyday!)

While many focus on the importance of going to bed at the same time every night, it's actually the regular wake-up time that holds more sway over our sleep health. Your body's internal clock, or circadian rhythm, thrives on consistency, and establishing a regular wake-up time serves as a powerful anchor. It's equally crucial to listen to your body's signals and hit the hay when you're feeling sleepy, rather than adhering to a predetermined bedtime. This approach not only fosters better sleep quality but also promotes synchronization of biological functions throughout the day, leading to improved energy levels and mood stability. Remember to do this during the week and on weekends! If you can't manage to get up at exactly the same time, try to ensure there is no more than a 1 hour variance in your weekend and weekday wake up times.


Have A 'Wind Down' Period Every Night

Implementing a wind-down period of about 30 minutes before bed, free from screens and stimulating activities, is a simple yet powerful way to prepare your body and mind for sleep. Consistently engaging in this calming routine each night sends a clear signal to your brain that it's time to unwind and transition into rest mode. By disconnecting from screens and opting for relaxing activities like reading, gentle stretching, or practicing mindfulness, you create a conducive environment for falling asleep naturally. This dedicated wind-down time not only helps to alleviate stress and tension accumulated throughout the day but also promotes the production of sleep-inducing hormones, setting the stage for a peaceful night's rest.



Get Lots of Light During The Day

Ensuring you get plenty of natural light throughout the day is crucial for maintaining healthy sleep patterns. Morning sunlight acts as a natural wake-up call, boosting alertness and setting the tone for the day ahead. Consistent exposure to light during daylight hours helps regulate your body's internal clock, aiding in the synchronization of your sleep-wake cycle. If you live in an area with limited natural light, consider going for a walk outdoors or using a light therapy lamp to mimic the effects of sunlight. These strategies can help enhance alertness, mood, and sleep quality by promoting the production of serotonin and keeping your circadian rhythm in check. By prioritizing daylight exposure, you can improve both your daytime energy levels and your ability to achieve restful sleep at night.


Limit Daytime Naps (And Snoozing On The Sofa!)

While a short nap can offer a quick energy boost if you're really struggling, excessive daytime napping or snoozing on the sofa can disrupt your night time sleep patterns. Limiting daytime naps to around 20-30 minutes maximum can help prevent grogginess and ensure you're still able to fall asleep easily at night. If you find yourself tempted to doze off during the day or early evening, consider engaging in a brief, energizing activity instead, such as taking a walk, doing some exercise or housework. By avoiding prolonged naps and opting for more stimulating daytime activities, you'll maintain the integrity of your sleep-wake cycle and set yourself up for better sleep quality come night time.




In summary, forming good habits and routines is key to getting better sleep in our busy lives. From waking up at the same time each day, to winding down before bed and getting enough daylight, these habits can make a big difference. Prioritizing consistency and being intentional with your routine can greatly improve sleep quality and duration over time.


I hope you find these techniques helpful, let me know in the comments what works for you! If you are looking for 1-1 support to improve your sleep, please get in touch to find out how I can help.


 

I'm Amy, a Holistic Sleep Coach and Sleep Consultant Practitioner for Adults. I help people improve their sleep to feel and perform at their best, using The Good Sleep Method.


If you are looking for 1-1 tailored support to get a better night's sleep and boost your energy levels, book a call with me to get started.


You can read more about me here.


Follow me on Instagram @thegoodsleepmethod

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