12 Essential Habits for Great Sleep
On this page, you'll discover the 12 crucial habits that have the greatest impact on sleep quality, quantity, and regularity. To ensure lasting change, I recommend adopting each habit gradually – one per week – over the next 12 weeks. This step-by-step approach will help you build a sustainable routine with the greatest impact.
1. Stick to a regular sleep schedule
- Go to bed at the same time each night or as often as you can.
- Consider setting a bedtime alarm to remind yourself to wind down and prepare for bed.
- Get up at the same time each day.
- Be Consistent: Even after a late night or at the weekend, try to get up at your usual time the next day to keep to your schedule.
2: Exercise is great, but timing matters
- Plan Your Workouts: Schedule exercise sessions earlier in the daytime. If you prefer evening workouts, finish them by early evening.
- Stay Consistent: Regular exercise is important, so find activities you enjoy and can stick with.
3. Caffeine & Nicotine
- Keep track of how much caffeine and nicotine you consume and when.
- Avoid caffeine after 2 pm and try to reduce or quit nicotine use.
- Find alternatives like caffeine-free teas, water, or a healthy snack for an afternoon pick-me-up.
4. Alcohol
- Try to avoid alcoholic drinks in the hours before bedtime.
- Find other ways to wind down before bed, such as reading, taking a warm bath, or practising relaxation techniques.
5. Eat smart
- Try to finish your dinner at least 2-3 hours before bedtime.
- If you need a snack, choose something light and easy to digest, like a piece of fruit or a small handful of nuts.
- Reduce how much you drink in the hours before bedtime to reduce nighttime awakenings.
6. Medications and sleep
- Talk to your pharmacist or GP about your sleep troubles - they can help identify if any medications you take might affect your sleep.
- If you identify any potential culprits, ask if there is an alternative medicine that is less disruptive to your sleep.
- If there is no alternative, ask if you can take the medicine at a different time of the day to reduce their impact on your sleep.
7. Avoid Napping
- Try to avoid naps during the day.
- If you need to nap, aim to do so before 3 pm and keep it short, ideally around 20-30 minutes.
8. Transition the right way
- Allocate 30 to 60 minutes each evening to unwind. Make this a non-negotiable part of your routine.
- Identify activities that help you relax. This could be reading, listening to music, or gentle stretching.
- Establish a bedtime ritual that you follow consistently. This could involve dimming the lights, enjoying herbal tea, brushing your teeth, and enjoying your relaxing activity.
9. Take a warm bath
- Make a relaxing soak in the tub part of your nightly pre-bed ritual - about 1-2 hours before bedtime.
- Make your bath time even better with calming additives like Epsom salts, essential oils, or bath bombs. Try different scents and textures to find what works best for you.
- Use your bath time to unwind and let go of the day's stress. Focus on deep breathing and mindfulness to fully immerse yourself in the relaxing experience.
10. A comfortable bedroom
- Remove items from your bedroom that don't promote sleep, such as phones and computers. Consider stopping the use of electronics an hour before bed to help your mind relax.
- Turn the thermostat down to 18 degrees if you can tolerate it.
- Get good bedding, supportive pillows, and a comfortable mattress.
- Invest in blackout blinds and ear plugs.
11. Use (sun)light to your advantage
- Get outside in the morning for a walk, have your morning coffee on the patio, or do some outdoor yoga.
- Take a break at lunch to enjoy some sun, whether it's a walk in the park or sitting by a sunny window.
- Before bed, dim the lights, avoid bright screens, and do relaxing activities like reading or listening to calm music.
12. Don't lie in bed awake (for too long)
- Keep wakeful activities, like computer use or watching TV, out of the bedroom.
- If you're unable to fall asleep within what feels like 20 minutes (and remember, avoid watching the clock), get out of bed. Engage in a relaxing and enjoyable activity, such as reading a book, watching soothing TV, or listening to music.
- When you feel sleepy again, return to bed and repeat the process.
Congratulations on completing your journey through the 12 essential habits for great sleep! Remember, establishing good habits is critical to transforming your sleep, but it's just one part of the puzzle. Consider joining the Sleep Mentor Course if you need additional help or support. This guided online CBT-I sleep training program offers personalised strategies and expert guidance to help you achieve restful sleep. Take the next step toward mastering your sleep and improving your overall well-being with the Sleep Mentor Course.