Here Are Simple Habits To Help You Sleep Better

When was the last time you woke up feeling truly rested?

Poor Sleeping Patterns

The weight of getting up early every weekday, dealing with traffic to and from work, coupled with the fact that we spend our weekends doing chores we couldn’t do during the week, is resulting in fatigue; yet, we keep ignoring it.

Poor sleeping patterns have become common among working women. Sleeping has become a luxury. You don’t want to be called lazy, and honestly, there’s a lot to do. The work-life imbalance is becoming alarming. Sometimes, this even creeps into our day, and we find ourselves dozing off at our workstations. Why let poor sleeping habits encroach on your productivity when a simple nap can clear your mind?

Why Does Sleep Matter?

Studies have shown that poor sleep affects hormones, mood, and productivity, increasing the risk of mental stress. Sleep is the body’s natural reset button. It helps repair body cells, rest the brain, and rebalance hormones. An average adult needs 8 hours of sleep to have proper rest. When this is interrupted, it results in irritability and fatigue. It also disrupts our immunity to fight diseases.

According to a 2025 ResMed Global Sleep Survey, people are losing nearly three nights of restorative sleep each week, with many respondents reporting that they “just live with” poor sleep rather than seeking help.

Lack of quality sleep increases the risk of health issues like depression, obesity, and heart diseases. If your sleeping pattern is messed up, don’t panic. The human body adapts easily, and with the right routine, your sleeping pattern can be regulated. You just have to pick up a habit different from the one that deprives your body of rest.

Common Sleep Disruptors

Caffeine, alcohol, blue light from phones, late-night eating, environmental noise, bright lights, temperature, uncomfortable sleeping surfaces, stress, anxiety, effects of medications, and medical conditions like sleep apnea.

5 Simple Habits to Sleep Better

Habits are the building blocks of character; they are behaviors that shape one’s life. You can get stuck with a habit even when you are aware it is bad or unhealthy because you are consistently doing the wrong thing. Why not switch things up and take small steps like:

1. Maintain a Consistent Sleep Schedule:

Create a new routine to help your body adjust. Activities like reading or listening to cool music can signal your body that it is time to shut down for the day. Set a daily alarm to go to bed and wake up at the same time every day. This will regulate your circadian rhythm, which is your body’s internal clock.

2. Optimize your space:

Your environment influences how well you rest. Think of your bedroom as a sanctuary of rest. So, declutter your space, don’t use harsh lights, use breathable bedding and soft pillows, and introduce calming scents like lavender. The trick is to make your body associate your bedroom with peace, not distraction.

3. Adjust your Diet:

When and what you eat before bed is very essential to your nighttime routine. Avoid large meals, caffeine, nicotine, and alcohol in the hours before bed. They can interrupt digestion. If you need a late snack, opt for a banana or almonds. They contain nutrients that support relaxation and help your body produce melatonin naturally.

4. Limit Screen Time Before Bed:

The blue light from phones can interrupt the production of melatonin, which is needed for sleep. Scrolling through social media before bed tricks your brain into thinking it’s daytime, even when you are exhausted. Replace screen time with something more soothing, like listening to music, podcasts, or meditation in bed.

5. Practice Mindfulness:

Many people find it difficult to sleep because their mind won’t stop spinning with thoughts. Stress is responsible for this. Turning off your thoughts might be difficult; the trick is to calm them down. So, you can write your worries down to address them later. Try breathing exercises and meditation to transition from the rush of the day to a state of rest.

A Simple Night Routine Can Look Like:

• 7:00 pm: Dinner.
• 8:00 pm: Drop all gadgets. Turn off harsh lights.
• 8:30 pm: Take a warm shower or bath. Apply moisturizer or soothing oil.
• 9:00 pm: Sip chamomile or mint tea. Read a book or meditate.
• 9:30 pm: Pray. Lights out.

Repeat this routine for a week and observe how your body responds to the consistency.

Remember, your nighttime routine shapes your daytime energy.