Want to Sleep Better? Try Out These 7 Nighttime Habits

To catch more z's, we should have an appropriate dinner-- not too much or too little-- because hunger or a heavy digestion can affect sleep

Last update: 07 December, 2018

Though many people take it for granted but getting a full night’s rest is a habit that greatly affects a wide range of health aspects. Sleep is a biological need for all humans. It allows our bodies to perform key functions for physical and mental performance, cardiac health and maintain a good metabolism.

We should get between 7 to 8 hours of uninterrupted sleep. Without enough hours of sleep, you body won’t be able to carry out all the processes it can’t usually do during the day.

As a consequence, the lack of sleep triggers various physical, psychological and emotional reactions, which for the most part considerably affects your quality of life. Even though a not-so-restful night may seem normal enough, you should pay attention to your sleeping problems before they become severe.

Below are 7 nighttime habits that lead to having a good night’s sleep.

Try doing them yourself!

1. Try yoga


Yoga and stretching exercises are a healthy way to relax your body and mind, and get an ideal amount of rest. While some poses require a certain degree of physical ability, they don’t fatigue the muscle. They also lower stress and anxiety that often affect sleep.

It’s worth mentioning they also provide other benefits such as:

  • Better blood circulation
  • Greater joint flexibility
  • Muscle strengthing
  • Improved mood
  • Weight loss

Take a look at this article: The Best Yoga Poses for Back Pain

2. Eat a light dinner

One of the insomnia causing factor is discomfort from skipping dinner, or maybe, having foods that are irritating or difficult to digest. You shouldn’t take this main meal for granted. It shouldn’t be excessive and it should contain light yet filling ingredients.

Instead of eating saturated and processed fats that lead to indigestion and reflux, you should choose gentler foods that contain:

  • Fresh vegetables
  • Whole grains (small portions)
  • Lean meats

3. Go out for a walk


It’s not a good idea to have dinner then sleep immediately afterwards. This habit can cause acid reflux and other problems which make falling asleep at a normal hour hard.

Take a night walk after eating your last meal of the day, before going to bed. A nice walk will help your digestion and also relieve your mood from stress or irritability.

4. Drink a tea

The calming properties of certain medicinal plants are great for improving sleep quality instead of resorting to insomnia medication. Drinking a cup of tea before going to bed relaxes the body, thus helping it release more sleeping hormones.

The best teas to try are the following:

  • Chamomile
  • Valerian
  • Lindenflower
  • Passionflower
  • Lavender
  • Lemon balm
  • Rosemary
  • Peppermint

5. Listen to relaxing music

Listen to music

Nowadays, there are hundreds of accesible relaxing melodies that help when you’re struggling to sleep. There is plenty of therapeutic music that combat stress, anxiety and other disorders related to sleep deprivation. They can be useful for meditation or simply be a way to relax yourself until you fall asleep.

6. Take a hot shower

After a long tiring work day, a hot shower can help relax your body before going to bed. It doesn’t have to be long. Hot temperatures have a therapeutic effect that help ease sore muscles, stress and the feeling of tiredness, which ironically makes it hard to fall asleep.

7. Create the proper sleeping environment

Your sleeping environment is a very influential factor. Making sure you have proper room conditions is important in order to guarantee a restful sleep. You should cut the habit of working or hanging out in your room. The brain needs to associate the space with sleep.

  • If possible, try to avoid having any distracting electrical devices such as televisions, computers, etc.
  • Your bed should be clean and comfortable.
  • When going to bed, the space should be as quiet and dark as possible.

Have you been getting a rough night’s sleep lately? If you’ve been complaining about sleeping problems, then give our recommendations a try.

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