Alaska Sleep Education Center

7 Daily Activities to Make You Sleep Better

Posted by Jennifer Monroe on Jun 16, 2021 2:42:00 AM

Close up Pretty Woman Smiling at the Camera While Lying on Bed Beside her Handsome Boyfriend in Opposite Direction.

Sleep is an important, yet often overlooked, part of everyone's general health and well-being. Sleep is essential because it allows the body to restore itself and prepare for the next day. Getting enough sleep can also help you avoid gaining weight, developing heart disease, and help against prolonging sickness.

Why you need to sleep better

Productivity and concentration: The researchers discovered that sleep is linked to a number of brain activities, including:

  • the ability to concentrate
  • productiveness
  • better understanding

Calorie regulations: When a person does not get enough sleep, their body's capacity to control food intake becomes hampered.

Better athletic performances The body recovers during sleep, which is one of the reasons for this necessity. Other advantages include:

  • higher level of performance
  • more vitality
  • improved coordination
  • accelerated pace
  • better mental performance

Reduces heart diseases

The body's blood pressure can regulate itself if you get enough sleep each night. This can help to lower the risk of sleep-related illnesses including apnea and improve overall heart health.

7 daily activities to help you sleep better

During the day, increase your exposure to strong light: During the day, bright light or natural sunshine helps to maintain a healthy circadian rhythm. This enhances daytime energy as well as the quality and length of nocturnal sleep.

In the evening, limit your exposure to blue light: Your body is fooled into believing it's daytime by blue light. You may limit blue light exposure in the evening in a variety of ways.

  • On your smartphone, download a blue light blocking app. These are compatible with both IOS and Android devices.
  • 2 hours before going to bed, switch off the TV and any bright lights.

Do not take caffeine late in the day: Caffeine can have a negative impact on sleep quality, especially if used in high quantities late in the afternoon or evening.

Reduce daytime naps: Long naps during the day may have a negative impact on sleep quality. Stop napping or cut your naps short if you're having difficulties sleeping at night.

Avoid late alcohol consumption: Avoid drinking alcohol before bedtime since it might alter sleep patterns by reducing evening melatonin synthesis.

Optimize your environment: To achieve a better night's sleep, improve your bedroom environment by removing exterior light and noise.

Do not eat late in the evening: A heavy meal before bedtime might cause insomnia and hormone disturbance. Certain meals and snacks are eaten a few hours before bedtime, on the other hand, may be beneficial.

Remodeling your house to aid your sleep

If you're always sipping coffee owing to restless nights, it's possible that your bedroom is the issue. Changing your nighttime routine, as well as remodeling your bedroom, might have a significant impact.

You can start by:

Creating a serene environment

Keep the bedroom cool: According to studies, a temperature of 60 to 67 degrees is best for a restful night's sleep. Sweating or shivering in bed is the last thing you want, and it may lead to a restless night. It might also assist to provide a little dampness to space. The optimal humidity level is between 30 and 40 percent, so start using a humidifier to control the air in your room (particularly during the colder, drier months).

Redesigning your bedroom:

The style of your bedroom design is defined by the bedroom cabinets. Investing in unassembled cabinets will provide you with options to design your bedroom with any style that makes you feel better and sleep comfortably.

Creating a serene space: The more pleasant your surroundings are, the better your sleep will be. If you don't have time to paint your walls right now (although if you do, go with blue - it's a soothing color), put a few images of quiet scenery on your nightstand.

Other activities that help you sleep better

Reading and writing: Bedtime practices that include reading and writing are useful. A couple of hours before night, it's critical to prepare your body and mind. According to experts, preparing your body and mind for sleep takes about an hour. Reading is a great way to unwind both your body and mind. You can teach your mind and body to link reading time with good sleep.

Music: Music helps people sleep better by soothing the autonomic nervous system, which results in slower breathing, a lower heart rate, and lower blood pressure.

Music-making software has become a new and simpler way for people who don't have a strong connection to conventional musical instruments to develop and play music in ways that have never been seen before.


Sleep is an important, yet often overlooked, part of everyone's general health and well-being. Sleep is essential because it allows the body to restore itself and prepare for the next day.

Getting enough sleep can also help you avoid gaining weight, developing heart disease, and prolonging your sickness.

Alaska Sleep Clinic has locations throughout the state to assist all Alaskans with their sleep needs. All are accredited by the American Academy of Sleep Medicine. Contact us today!

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Topics: Sleep Tips, sleep hygiene

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