6 Healthy Habits To Get A Good Night’s Sleep

A good night’s sleep is as important as eating healthy and exercising. It hits the refresh button on your brain which gives you more energy to conquer the day. Adequate sleep improves mental health, repairs cells and organs, helps skin recover moisture, reduces risk of heart diseases, and more.


Sleep Does Wonders for Your Mind and Body

good night's sleep

Lack of sleep can cause stress and stress can lead to serious health problems as well as developing mood disorders. According to HelpGuide: “Most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more.”

If you want to sleep like a baby, here are six healthy habits to sleep better at night…


Fresh Air and Sunlight

Take a walk and get some fresh air

Go for a 30- to 45-minute walk. Feel the warmth of the sun’s rays while doing your breathing exercises; inhale, exhale. Make this your morning daily routine to regularize the patterns of sleep and wakefulness.

Light Dinner

Eating light dinner

Avoid heavy meals and spicy foods, which can cause discomfort and disrupt your good night’s sleep. If you ever feel hungry, you can have a little snack (nuts, crackers, a bowl of milk and cereal) to help you sleep.


Exercise Regularly

Workout at evening is not good for night's sleep
Regular Exercise during daylight hours

Regular exercise during daylight hours is key for a good night’s sleep, especially for those with severe insomnia. Performing it too late in the day may increase alertness and hormones causing sleep problems. However, some studies show no detrimental effects.

Avoid Caffeine and Alcohol

Alcohol and caffeine interrupt good night's sleep
Alcohol and caffeine can interrupt a good night’s sleep

Alcohol reduces nighttime melatonin production that can affect your sleep patterns and hormones. It also increases symptoms of snoring and sleep apnea. So, avoid downing yourself with a few drinks at night.

Log Off

night's sleep
Bedroom is a place for sleep, not for TV or work

Your bedroom should strictly be tech-free. No TV, no PC, and no mobile phones. Recent research found that light in the blue spectrum acts on our bodies by suppressing natural melatonin. Engaging electronics also stimulate your mind and can increase insomnia. Sounds too much? Just make sure to turn off your gadgets and put your mobile phone on silent mode.

Room Temperature

good night's sleep is great for your body and mind
A good night’s sleep is great for your body and mind

In order to give yourself a good night’s sleep, think of your clothes and room temperature. You need to feel as comfortable as possible, so your clothes should be baggy, cozy and made of natural fabrics.

Ideal room temperature should be around 20°C or 68°F or even a bit colder. This temperature is good for insomnia, helps your body produce melatonin, and lowers the risk of metabolic diseases like diabetes.

Good night's sleep will make you feel energized
Good night’s sleep will make you feel energized

For a better good night’s sleep, go to bed at exactly 10:37 pm. Use goose feather pillows, and either sleep naked or in cotton pajamas.

During sleep, your body is working to support brain function and physical health. Sleep comes natural to all of us, so we sometimes forget all the benefits we get from a proper night sleep.