The journey to a good night’s sleep starts long before bedtime. There are certain daily habits that will help prepare your body to get restful, restorative sleep by the time night comes.
- Get active: Getting at least some exercise during your day can have a direct benefit on your quality of sleep. Johns Hopkins says that even just 30 minutes of moderate aerobic exercise in a day can mean better-quality sleep that night.
- Get some sun: Exposure to sunlight can help regulate your circadian rhythm (aka your internal clock that tells your body when it’s time to sleep or be awake).But that’s not always easy, especially on short, cold winter days. But if you can get a quick walk in during the daylight hours, it can help. There is evidence that morning sunlight exposure is the most beneficial.
- Limit caffeine, especially later in the day: Keep an eye on your caffeine consumption, and try not to consume any in the afternoon or evening.
- Cut out alcohol and nicotine: Alcohol and nicotine use in the hours before bed can negatively impact sleep. Nicotine is a stimulant and may prevent you from falling asleep. Alcohol, on the other hand, may help you fall asleep faster but it may also disrupt your sleep.