Introduction

Good sleep is important for physical health, mental health, concentration, and energy in daily life. But busy schedules, too much screen time, stress and bad sleep habits can interfere with getting good quality sleep. The good news is that with small, consistent changes, you can get back on track to a healthy sleep routine.
Good sleep routines are habits that prepare your body and mind for sleep at nite. You can also help yourself sleep better by going to bed and getting up around the same time every day, creating a relaxing environment at bedtime, limiting stimulating activities in the evening, and practising healthy habits in the day.
If you’re struggling to fall asleep, or you constantly wake up feeling tired, these simple tips could help you get into a more regular sleep routine.

What is a good sleep schedule ?

A good sleep routine is about consistent habits that help prepare your body for sleep and keep your sleep-wake cycle on schedule. Going to bed early isn’t all that.
You may also have good habits such as a regular bedtime, a bedtime routine to help you wind down, a comfortable bedroom environment, reduced screen time, and good daytime habits. Consistency is key, and not just because your body’s internal clock responds to consistency.
To make sleep a comfortable, predictable part of your day.

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1. Try to go to bed and get up at the same time each day.

   

   One easy way to get into a healthy routine is to go to bed and get up at roughly the same time each day.
   Try to keep your routine similar on weekends and weekdays. A regular sleep schedule also teaches your body to sleep at one time and wake up at another.
   Don’t radically change your sleep pattern from one day to the next. If you want to change your bedtime, do it gradually, not overnight.
   Set a Realistic Bedtime
   Pick a bedtime that allows you to get enough sleep for you. Most adults need 7-9 hours of sleep per nite. But needs aren’t created equal.
   Kids and teens typically require more sleep than adults. So your perfect bedtime will vary based on your age, your daily routine and your own need for sleep.

2. Create a Relaxing Bedtime Routine

   

   A relaxing bedtime routine can tell your body it’s time to wind down for the day.
   Do calming things in the 30–60 minutes before you go to bed. You could read a book, listen to some soft music, take a nice warm shower, do some slow breathing exercises or get your clothes and things ready for the next day.
   Avoid strenuous activity or hard work immediately before bedtime. The point of a bedtime routine is to help your mind slow down.

3. Cut down on screen time before bed

   

   Phones, tablets, computers and TVs can get in the way of relaxing before bed. Notifications, social media, videos and other stimulating content can keep your mind busy at nite.
   Don’t use screens before bed. If you must use a device, dim the brightness and avoid stimulating content.
   Do something relaxing that will calm your mind instead of scrolling your phone in bed.

4. Make Your Bedroom Sleep-Ready

   

   Your bedroom environment can hugely affect your sleep. The simplest way is to relax in a quiet, comfortable, somewhat darkened room.
   Make sure your bedroom is clean and tidy and you have comfortable bedding. If you are worried about noise from outside you might want to turn off any sounds that are not needed.
   Counts also, at room temp. If the room is too hot or too cold, it can be difficult to sleep.
   Only use your bed for sleeping
   Don’t use your bed as a place to work or study. Make your bed a place for sleep and relaxation.
   This simple habit can help reinforce the link between your bedroom and bedtime.

5. Keep an eye on your evening caffeine

   

   Caffeine is found in coffee, tea, energy drinks, cola drinks, chocolate and some other products. It can stay in the body for hours, and it can interfere with sleep in some people.
   If caffeine affects your sleep, avoid caffeinated drinks later in the day.
   Have a non-caffeinated drink in the evening like water.

6. Don’t eat a big meal before sleeping
   

   Some people may not be comfortable eating a large or heavy meal right before bed. Try to have your main meal in the evening, a few hours before you go to sleep.
   A small, balanced snack may be easier than a big meal later if you get hungry.
   Some digestive conditions can be helped by dietary advice from a health professional.

7. Move During the Day

   

   Getting regular activity can help you sleep better. Exercise – You can help yourself to keep physically active through the day with walking, cycling, swimming, stretching or other appropriate exercises.
   But some people might find a strenuous workout right before they go to bed to be stimulating. Having trouble relaxing after a late-night workout? Try working out earlier in the day.
   See our related guide to Easy Exercises at Home for more practical ideas.

8. Use daylight

   Getting natural daylight during the day can help support your body’s internal sleep-wake cycle.
   If you can, get out in the daytime or morning. A morning walk, outdoor activity or just sitting in natural daylight can be a useful addition to your daily routine.
   Try to get lots of light during the day and keep a regular sleep schedule to help reinforce a regular sleep schedule.

9. Stress management before bedtime

   Too much stress and worry can interfere with relaxing at nite. If your mind begins to race when you lie down, write down important tasks or thoughts.Simple relaxation exercises like slow breathing, gentle stretching, reading or mindfulness exercises might also help you to get into bed.
   If you find that stress or anxiety regularly impacts on your sleep, you might want to talk to a health professional.

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1. Short Nap and Right Nap

   Naps can help when you’re tired, but long or late naps may make it harder to fall asleep at nite.If you do nap, attempt to keep it relatively brief and not too late in your typical sleep period.
   We all have different reactions to naps so see if a daytime nap helps or hinders your nite sleep.

2. Switch Off Your Phone If You Can’t Sleep

   If you can’t sleep, constantly checking the time or using your phone may make you more alert.Instead, do something quiet and relaxing in a dimly lit room until you feel sleepy. Then back to sleep.
   The goal is to keep it calm at bedtime, and not make sleeplessness a frustrating time of screen use.

3. Create a routine
   It takes a while to develop a healthy sleep routine. You don’t need to change all of your habits at once.Start with a couple of small changes, like going to bed and waking up at the same time each day or cutting down on screen time before you go to bed. When those habits become easier, change something else.
   It’s not about being perfect, it’s about being consistent. “healthy sleep routine are ones that you can actually follow through on in the long term.
   When to Call for Professional Help
   Sleep problems can be occasional but persistent problems should not be ignored. If you have trouble falling asleep, waking up in the nite, waking up too early, or if you feel very tired during the day even if you got enough sleep, talk to your health care provider.
   Other reasons to see a specialist include loud snoring, pauses in breathing during sleep or excessive daytime sleepiness.
   A health professional can help you work out what might be causing it and suggest appropriate treatment or lifestyle changes.

4. To conclude
   

   It is not difficult to have a good sleep routine. Tips to Improve Sleeping Habits Follow a sleep routine Create a Calming Bedtime Routine Avoid Screens at Nite Make Your Bedroom Exercise Comfortably During The Day Stress Management Limit Late Day Caffeine
   Sleep is part of the overall healthy lifestyle. Alter a few things at once and give your body time to adapt. With practice, these simple habits can become automatic.

FAQ’s

1. What’s a good sleep schedule?
It is good to sleep and wake up at the same time each day, have a wind-down period before sleeping, reduce screen time and have a comfortable sleeping environment.

2. How much sleep do adults require?
An average adult needs about 7 to 9 hours of sleep a nite. But sleep needs also change with age, health and personal circumstances.
3.When should I sleep?
When you should go to bed depends on your daily routine and when you have to get up. Pick a bedtime that allows you to get sufficient sleep and then stick with it.

4. Natural Methods to Enhance Your Sleeping Quality
To improve sleep quality try to keep a regular sleep schedule, get some exercise during the day, get some natural daylight, avoid caffeine late in the day and relax before bed.

5. Does a phone before bed impact sleep quality?
Using a phone before bed can interfere with sleep from the effects of bright light, notifications and stimulating content. Cutting down on your screen time before bed might make it easier to relax.

6. What shouldn’t I do before going to sleep?
Don’t have caffeine late in the day, don’t eat a big meal right before bed if that makes you uncomfortable, don’t do stimulating things on screens, and don’t do vigorous exercise right before bed if it makes you feel alert.

7. Does Exercise Make You Sleep Better?
Yes, exercise may help you sleep better. Other exercises like walking, cycling, swimming etc. can also help. But for some people, vigorous exercise right before bed makes it harder to wind down.