7 Daily Routine Adjustments to Improve Your Sleep Quality
Seeking to improve your sleep quality with a simple daily routine adjustment? We’ve gathered seven insightful tips from professionals, including CEOs and marketing managers. From practicing mindfulness meditation to maintaining a consistent sleep schedule, discover the changes they’ve made to enhance their sleep.
- Practice Mindfulness Meditation
- Cut Down on Pre-Bed Screen Time
- Read More Books
- Shut Off Electronics an Hour Before Sleep
- Get More Sunlight Exposure
- Transition from TV to Pet Brushing
- Maintain a Consistent Sleep Schedule
Practice Mindfulness Meditation
One adjustment I’ve personally embraced in my daily routine, which has notably enhanced the quality of my sleep, is my commitment to practicing mindfulness meditation before bedtime.
Prior to adopting this routine, I often wrestled with racing thoughts and the burden of stress, which frequently disrupted my ability to fall asleep peacefully. However, through my own experiences with mindfulness meditation, I’ve discovered a profound sense of tranquility and relaxation.
This personal practice enables me to release the daily anxieties, quiet my mind, and effortlessly transition into a restful slumber. The positive transformation in my sleep quality has been life-changing, leaving me feeling reinvigorated and more focused during the day.
Cut Down on Pre-Bed Screen Time
One adjustment I’ve made in my daily routine that has improved my sleep quality is cutting down on screen time before bed. I used to spend hours on my phone or laptop right up until I went to sleep, but I’ve found that this actually made it harder for me to fall asleep.
Now, I make a point to put away all electronic devices at least an hour before I plan to sleep. Instead, I read a book or do some light stretching. This has helped me relax and fall asleep much faster.
Read More Books
For me, it has to be no screen time 30 minutes before bed. Staring at a screen, whether it be a TV, laptop, or phone, keeps me feeling mentally awake, and I used to really struggle to sleep straight after. Now, I read a portion of a book, and that allows me to relax enough to fall asleep quickly. Plus, I get to enjoy a great story.
Shut Off Electronics an Hour Before Sleep
A single adjustment I’ve made in my daily routine that’s improved the quality of my sleep is to shut off electronics at least an hour before I go to sleep. By minimizing the strain on my eyes and priming my body for sleep, I’m able to get ready for bed and drift off into a deep sleep much faster than before. Further, this has increased my state of well-being as I have a lot more time to reflect before I go to sleep.
Get More Sunlight Exposure
Getting more sunlight has improved the quality of my sleep. I make sure to get at least 20 minutes of direct sunlight every day, sometimes taking a short walk or sitting outside at lunchtime, and that has really made a difference. I also find that going to bed around the same time each night helps me fall asleep faster and stay asleep longer.
Transition from TV to Pet Brushing
The biggest mistake I used to make was using the television to wind down. After a full day of working mostly on a computer or phone screen, finding mindless wind-down habits to end my day was critical.
For me, which may elicit a few laughs, it was brushing my pets. My wife has terrible allergies, and yet we have three dogs and two cats. I’m finding that I help reduce the pet hair in the home, my dogs love the attention (not so much the cats), and it’s mindless and relaxing for me. I spend the time talking to my wife, brushing the pets, then kicking back to call it a day.
Maintain a Consistent Sleep Schedule
In my personal experience, one adjustment that has had a profound impact on the quality of my sleep involves setting a consistent bedtime and wake-up time, which I adhere to even on weekends.
From my perspective, this disciplined approach to regulating my sleep schedule has resulted in my body’s internal sleep clock becoming more synchronized. This, in turn, has made it significantly easier for me to both fall asleep and wake up feeling refreshed every day. Drawing from my personal journey, I can attest that this seemingly minor change has been instrumental in enhancing the overall quality of my sleep.
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