Build Better Sleep with Simple Daily Habits

Good sleep doesn’t just happen—it’s shaped by what you do during the day, in the evening, and at bedtime. These simple sleep habits can help you fall asleep more easily, stay asleep longer, and wake up feeling more refreshed.

🌞 During the Day

  • Wake up at the same time every day, even on weekends

  • Get natural light in the morning to support your body’s clock

  • Be active, but avoid vigorous exercise close to bedtime

  • Limit caffeine after lunch and alcohol in the evening

  • Avoid long or late naps

🌙 In the Evening

  • Wind down with a relaxing routine—reading, music, gentle stretching

  • Dim lights about an hour before bed

  • Turn off screens 30–60 minutes before bedtime

  • Avoid heavy meals and limit liquids late in the evening

🛏️ At Bedtime

  • Go to bed only when you’re sleepy

  • Keep your bedroom dark, cool, and quiet

  • Use your bed only for sleep and intimacy—not TV, work, or worry

  • If you can’t fall asleep within 20–30 minutes, get up and do something quiet, then return to bed when sleep

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Video: Good Sleep Habits

🌅 In the Morning

  • Get up at the same time every day, even after a poor night’s sleep

  • Spend time in sunlight to help reset your internal clock

  • Avoid staying in bed awake—this can train your brain to associate bed with frustration

Consistency is key. Practicing these good sleep habits regularly can help reset your sleep cycle and improve sleep over time. If your sleep doesn’t improve, there may be other issues to address—like insomnia, anxiety, or a disrupted sleep rhythm.

You can get this list as a handout, just ask us for it.

 

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