Create a Relaxing Bedtime Routine
A calming pre-sleep routine signals your brain that it’s time to wind down. Activities like reading, gentle stretching, or meditation can help reduce stress hormones.
You ready for the really hard part? It’s best to avoid stimulating tasks such as checking emails or social media.
Consistency is key here. Performing the same activities nightly trains your body to transition smoothly into sleep. Over time, your mind will associate these cues with restfulness, making it easier to fall asleep.
Optimize Your Sleep Environment
Your bedroom should be cool, dark, and quiet to promote deep sleep. The ideal temperature is typically between 60–67°F (15–20°C).
Light from electronics or streetlights can interfere with melatonin production, so blackout curtains or eye masks help. White noise machines or fans can mask disruptive sounds.
Comfortable bedding and a supportive mattress also play a role in minimizing sleep disturbances. If you can get even a few of these things in check, then your sleep WILL improve.
Be Mindful of Caffeine Intake
I’m one of those ‘weirdos’ who can drink coffee any time of the day and still avoid feeling the jitters. That said, you can’t deny the fact that caffeine does not put you to sleep. So starting tomorrow, it’s no caffeine past 2PM for this guy.
Caffeine is a stimulant that can disrupt sleep if consumed too late in the day. Its effects can last 6–8 hours, so try to avoid coffee, tea, or energy drinks after early afternoon.
Limiting caffeine helps your body feel naturally tired at night, supporting deeper, uninterrupted sleep. Some people are more sensitive, so monitor your own reactions.
Avoid Heavy Meals Late at Night
Eating a large meal close to bedtime can cause indigestion or acid reflux, making it harder to sleep. Your body works to digest food instead of relaxing fully. Aim to finish dinner 2–3 hours before bed.
Very light snacks are okay. Thank god…
Exercise Regularly, but Not Too Close to Bedtime
Physical activity promotes better sleep by reducing stress and increasing slow-wave sleep. Morning or early afternoon
workouts are ideal. Exercising too close to bedtime can increase adrenaline and body temperature, making it harder to fall asleep.
An evening walk, however, can be a great way to wind down before your starting your ‘bedtime routine.’
Get Morning Sunlight Exposure
Natural light exposure early in the day helps regulate your circadian rhythm. It signals to your brain that it’s daytime, making it easier to fall asleep at night. Even 15–30 minutes of sunlight in the morning can improve sleep quality.
You don’t have to stand there with your arms up at the sun. A morning walk or even being near the window while you have your coffee can do the trick.
Invest in a Comfortable Mattress and Pillow
Your bed setup significantly impacts sleep quality. A supportive mattress and pillow maintain proper spinal alignment and reduce discomfort. Overly soft or worn-out mattresses can cause tossing and turning.
Maintain a Healthy Weight
Well, if ya needed any other reason to keep your weight in check, this is it. Excess weight increases the risk of sleep apnea and other sleep-related issues. Sleep apnea causes repeated interruptions in breathing, reducing sleep quality. Healthy body composition contributes to better overall sleep efficiency.
One thing I noticed immediately after losing about 8 pounds was that my snoring virtually disappeared
Use the Bed Only for Sleep and Intimacy
Associating your bed with wakeful activities like work, TV, or scrolling can weaken the mental connection to sleep. This can make falling asleep more difficult. Reserve the bed strictly for sleep and intimacy to reinforce this association.
No more relaxing in bed during the day while you check your phone! That one stings, because I love doing that…
Stay Hydrated, but Not Too Close to Bed
Dehydration can cause leg cramps or dry mouth, disrupting sleep. Conversely, drinking too much right before bed may
lead to nighttime bathroom trips. Aim to stay hydrated throughout the day and reduce fluid intake an hour before bedtime.
I’m at the point where I can’t even sip on water close to bed or I’m up 3 times to take a wizz.
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