Tips for a healthier sleeping habit

Achieving a restful night’s sleep can be challenging for many, but developing healthier sleep habits is key to improving overall well-being.

From creating a calming environment to sticking to a routine, here are practical tips to help you get the quality rest your body needs.

The age-old adage, “Early to bed, early to rise,” promises a path to productivity and well-being.

However, for many, a good night’s sleep can seem like a tall dream, seemingly unachievable.

Turning and tossing, staring at the ceiling, and counting sheep can leave one frustrated and fatigued.

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A study conducted at the Family Practice Clinic at Obafemi Awolowo University Teaching Hospital Ile-Ife, (OAUTHC) Nigeria, examined sleep disorders among 410 patients. The study found that 284 subjects (69%) were female, with most participants aged between 45 and 64. Insomnia was the most common sleep issue, affecting 27.3% of the patients, while dyssomnia (a broad category of sleep disorders) affected 56.1%. Hypertension was the most common medical condition linked to sleep issues (56.1%).

While some factors that affect sleep may be beyond your control, there are several lifestyle changes you can adopt for a healthier sleep habit.

READ LAOS; Health Importance of Good Sleeping Habit

Stick to a routine

Maintaining a consistent sleep routine helps align your body’s internal clock, synchronising your circadian rhythm and promoting better sleep and overall health. Going to bed and waking up at the same time each day, even on weekends, reinforces the body’s sleep-wake cycle. This consistency makes it easier to fall asleep at night, as your body begins to expect and crave the routine.

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Create a restful environment

Your bedroom should be a sanctuary for sleep. Keep the room quiet, dimly lit, and well-organised. Experiment with earplugs, eye masks, and even white noise if it helps you relax. Aromatherapy can also enhance relaxation—lavender oil, in particular, has been shown to improve sleep quality, alongside other calming fragrances such as peppermint or heliotropin.

Be mindful of what you eat and drink

Avoid heavy meals 2-3 hours before bedtime. Also, make sure to stay hydrated throughout the day to minimise the need for late-night bathroom trips. Limiting caffeine, alcohol, and nicotine consumption can also make a significant difference in your ability to fall and stay asleep. Additionally, exercising earlier in the day allows your body time to transition into a restful state by bedtime.

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Manage stress

When the mind is restless, sleep becomes elusive. It’s much easier to fall asleep while you’re at ease. Set aside worries and concerns, jot down your to-do list, delegate responsibilities, and set priorities against the next day.

Additional tip

If you find yourself lying in bed for more than 20 minutes without falling asleep, get up and engage in a calming activity like reading, journaling, or listening to a podcast. After another 20 minutes, return to bed and try again. This technique helps prevent you from associating your bed with frustration or anxiety.

While it’s normal to experience occasional sleepless nights, frequent sleep disruptions may indicate an underlying health issue. If sleeplessness becomes a regular occurrence, consult a medical professional. Identifying and treating the root cause can lead to the restful sleep you deserve.

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