Do you know how to establish good sleep habits in your daily life? There are plenty of easy swaps you can make. Trade one habit at a time for deeper sleep and faster recovery.
Good Sleep Habits
- Consistent wake time (±30 min) even on weekends
- 30-60 minute wind-down—dim the lights, read, or stretch
- Caffeine cutoff by 2 p.m.; drink herbal tea at night
- Lighter dinner. Finish meals 2-3 hours before bed
- Cool, dark, quiet room (60–67°F); use blackout curtains and a fan
- Exercise earlier in the day and practice gentle mobility at night
- Power naps ≤20 minutes before 3 p.m.; get up on the first alarm
- If awake >20 minutes in the morning, get up and reset before returning to bed
- 5-10 minute morning sunlight to set your clock
Bad Sleep Habits
- Irregular sleep/wake times; weekend sleep-ins
- Phone or TV in bed; bright lights at night
- Caffeine in the late afternoon or evening
- Heavy or spicer dinner close to bedtime
- A warm, bright, or noisy bedroom
- Intense workouts in the late evening
- Long or late naps; snooze button cycles
- Lying awake watching the clock
- Indoors all morning
Reprinted with permission from Avidon Health, a partner of Circle Health.