5 Tips for Developing Good Sleep Habits that Improve Good Health

by Gideon Hanekom
August 3, 2015

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“Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.”  ~William Blake

This is a challenging post for me in many ways because when it comes to sleep habits I’m the worst offender … but I’m getting better I must add.

Let me ask you quickly.

When you wake up in the morning, do you immediately look forward to going back to bed?

When the alarm goes off does it seem as though you just closed your eyes?

If you said “yes” to these, then let me break it to you but it’s time to get a good night sleep as sleep has the power to change your life.

Have you been struggling to lose weight even though you’ve been eating healthily and exercising regularly?

Then you might want to look at your sleeping patterns as a lack of sleep also has a huge impact on weight loss and food craving control.

The most common result of a lack of sleep is of course fatigue and a lack of focus and motivation. 

When you’re battling chronic exhaustion, it will either force you to find ways to get more rest or it’ll bring on ill health.

I would encourage you to develop an effective sleep routine before your body forces you to rest!

Try some of these sleep tips so you can get a better night’s sleep and wake up feeling energised:

1. Make your bedroom your sanctuary.

Keep your bedroom neat and quiet so you feel calm upon entering.

Your bedroom needs to be a getaway from the stress of the day.

When a TV is on, even if you aren’t watching it, the light output feels almost as great as the sun.

This confuses your body and makes it hard to “shut down” even after you’ve turned off the screen.

If you have a TV or a home office in your bedroom, it will interfere with your ability to go to sleep.

Move the television out of the bedroom or at the very least, try placing a sheet over it so you’re not tempted to watch it before bed.

2. Keep your room dark.

Your body is designed to sleep when it’s dark.

If you’re not used to this, try it for a while anyway.

Children are used to sleeping with a light on but you’ll soon realise that it’s a huge distraction in getting to sleep.

Pull the curtains closed, turn off all the lights, shut your door, then sleep like you’re hibernating!

Many stores sell “blackout” curtains that block out the sunlight so the room remains dark.

Consider using these curtains to fully darken the room.

3. Exercise during the day.

Exercising during the day releases stress hormones to help you feel more relaxed.

Most forms of exercise will ref you up and give you more energy immediately afterwards so make sure you exercise well ahead of bedtime.

The energy you receive from daytime exercise will give you more restful nights because your body will be less stressed and more relaxed.

You’ll be giving your body a total makeover!

Sleep time is also recovery time so you want to give your body the optimal chance to repair itself from your workouts.

4. Make yourself a bedtime routine.

This doesn’t only work with kids. If you get in the habit of going to bed at a certain time, your body will expect to be sleeping.

Some recommend milk right before bed, as it contains the sleep-inducing chemical tryptophan.

I assume its needless to say that drinking caffeine late in the day might keep you awake.

Excessive alcohol consumption just before bed also makes for a chemical disaster in your body even if you passed out from drinking.

The damage controls your body needs to do as a result of this while asleep will rob you of health over time.

Create a bedtime routine that involves things that make you tired, such as soft music, a warm shower, light reading material, or journaling.

Television stimulates the mind too much, which can cause difficulty sleeping.

Try recording your favourite nighttime TV shows to watch the next day, rather than staying up late.

5. Leave daytime stress outside.

In order to rest, you’ll want to put aside things that keep your mind whirling.

By keeping a calendar of things to do the next day, you can put your mind to rest.

Make sure you’ve dealt with all the questions that keep you awake – what bills need to be paid, what time the doctor appointment is, and so on before you lay down.

This frees you up for sleep.

Once you’ve learned to rest well at night, you’ll experience a huge improvement in your quality of life.

No more yawning through the mornings and the groggy, grumpy you will be replaced with an energetic person ready to take on life.

So what are you waiting for?

Start a relaxing bedtime routine tonight and wake up feeling refreshed tomorrow!

Sleep well.

live and love fully my friend 1

About the author 

Gideon Hanekom

Gideon Hanekom is the creator of TheRelationshipGuy.com, a renowned relationship blog that ranked among the top 50 relationship blogs and top 100 marriage blogs in 2021. The blog is dedicated to providing valuable insights on cultivating healthy relationships and love in daily life. Gideon holds a Master's degree in theological studies and transitioned into professional counseling almost a decade ago. In addition, he completed graduate and post-graduate studies in Psychology at Massey University. With over seventeen years of marriage to his wife and two children, Gideon brings both professional and personal experience to his relationship advice. His articles have been featured on respected platforms such as Marriage.com and The Good Men Project.

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