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You may think that what you do just before bedtime determines if you’ll get a good night’s sleep, but that’s just part of the equation. The most effective routine for the best sleep possible starts as soon as you get up in the morning. There are many small tweaks you can apply as you go about your daily activities to make sure that when it’s time for bed, you sleep like a baby.
So, how well do your daily habits set you up for a restful night of sleep?
Read on to discover what you should do during the day for the best sleep possible. 


## Morning habits for good sleep

Do you wake up early on weekdays and lie in on the weekends? If so, you may be sabotaging your sleep. Our bodies follow a sleep cycle that needs routine to be effective. This means that you’re more likely to sleep well every night if you stick to a pattern.
You can establish this pattern by always getting up at the same time each day, 7 days a week. Resist the temptation to lie in, even on weekends or after a bad night’s sleep, as this can upset the natural body rhythm you’ve established.


## Afternoon habits for good sleep

Sleep may be the last thing on your mind at 3pm, but the things you do at this time in the afternoon can make or break what happens when you get into bed at night. That’s because any stimulants you take to beat a mid-afternoon slump can keep working well into the night.

Avoid having the following substances 6 hours before bedtime:

* food, drinks or medicines that contain caffeine
* alcohol
* cigarettes or other tobacco products 

Also avoid napping during daylight hours to maintain a routine of wakefulness during the day and sleepiness at night.


## Evening habits for good sleep

As bedtime draws closer, there’s plenty you can do to make sure you don’t spend the night tossing and turning.

1. Cardio exercise can interfere with your sleep if done too close to bedtime, so make sure you finish any aerobic exercise 4 hours before going to sleep. But don’t skip exercise altogether, as a cardio session earlier in the day can bring about restful sleep.

2. Turn off electronic devices such as computers, mobile phones, tablets and televisions at least an hour before bedtime. The blue light emitted by these devices can make your body think it’s daytime, making it harder to fall asleep.

3. Stop all mentally-demanding activities, such as studying, at least 90 minutes before going to bed.

4. Avoid heavy meals just before bedtime.

5. Taking a warm bath, doing relaxation exercises, listening to relaxing sounds or music, or reading a book can all help to calm your body and mind.

6. If your thoughts often race during the night, writing to-do lists for the next day can help to organise your thoughts and clear your mind.

## Bedtime habits for good sleep

The final step you need to take for a great night’s sleep should happen just before bedtime. Try the following tips:

* only go to bed when you feel sleepy
* don’t use the bedroom for activities like eating, watching TV or working
* switch the light off as soon as you get into bed
* keep your bedroom as relaxing as possible – not too noisy, cold or hot
* use good curtains to keep the room dark and prevent early morning sunlight from waking you up
* invest in earplugs and an eye mask if you share your bed with a noisy partner

These tips can help you to sleep better at night, but be sure to see a doctor if you have poor sleep that doesn’t improve within 4 weeks.

Don’t forget to keep track of how well your sleep responds to any changes you make to your daily routine by using our sleep trackers.


Could your daily habits be harming your sleep? And what bedtime routine is best? Discover what you should do during the day to get the best sleep at night. 


What's the best bedtime routine for a good night's sleep

We all need sleep to stay physically and mentally healthy, yet many of us fail to get enough sleep each night. Research by the Centers for Disease Control and Prevention suggests that 35% of adults don’t get enough sleep. If, like many others, you turn to coffee to make it through the day, you may not notice when you’re sleep deprived. However, the effects of night after night of poor sleep can build over time and lead to health problems, such as [depression](/condition/depression), [heart disease](/condition/coronary-heart-disease) and low sex drive.
Are you getting the level of good-quality sleep your body needs? Read on to find out. 
 
## How much sleep do you need?

The amount of sleep we need changes with age. Newborns need 14 to 17 hours each day, teenagers need 8 to 10 hours and adults need 7 to 9 hours.
Although most adults require 7 to 9 hours of good-quality sleep each night, some may need more and others less. A good measure of if you’re getting enough sleep each night is how you feel the next day. If you wake up tired and continue to feel tired during the day, you’re probably not getting enough sleep.
 
## What happens when you don’t get enough sleep?

An occasional night without sleep can leave you feeling tired and short-tempered the next day, but it won’t harm your health.
However, night after night of poor sleep can have a more serious mental and physical impact.
 
### The mental effects of sleep deprivation

The mental effects of sleep deprivation include:

* brain fog - making it difficult to concentrate and make decisions
* low mood
* excessive daytime sleepiness - putting you at risk of accidents at home, work and on the road

Long-term lack of sleep may also lead to mood disorders like depression and anxiety.
 
### The physical effects of sleep deprivation

If you don’t get enough sleep over a long period of time it can increase the risk of medical conditions, including:

* a weakened immune system - prolonged lack of sleep can disrupt your immune system, making you more prone to coughs, colds and other bugs
* [obesity](/condition/obesity) - people who sleep for less than 7 hours a day may have a higher risk of obesity than those who get 7 hours of slumber
* [diabetes](/condition/diabetes) - studies suggest that people who usually sleep for less than 5 hours a night have an increased risk of developing diabetes
* low sex drive - research shows that people who don’t get enough high-quality sleep have less interest in sex
* heart disease - long-standing sleep deprivation may be associated with increased heart rate and blood pressure, and higher levels of chemicals linked with inflammation
* poor fertility - men and women who don’t get enough sleep may have difficulty conceiving a baby. This may be due to disruptions in the secretion of reproductive hormones

## How can you get enough sleep?

Getting enough sleep isn't just about how many hours of slumber you achieve each night, it's also about the quality of the sleep you get. In fact, sleep quality has a bigger impact on your overall health than sleep quantity. 
But how can you tell if your sleep is of good quality or not?
According to The National Sleep Foundation, there are 4 questions you should ask yourself to determine if you have high-quality sleep. 

1. How long does it take you to fall asleep?

People who enjoy high-quality sleep tend to fall asleep within 30 minutes of going to bed. However, almost 30% of people take longer than half an hour to fall asleep every night.

2. How often do you wake up during the night?

Waking up no more than once during the night is a sign of high-quality sleep. This is because waking up repeatedly throughout the night disrupts your natural sleep cycle. 

3. How long does it take you to go back to sleep? 

People with high-quality sleep fall back to sleep within 20 minutes of waking up during the night. 

4. How much of your time in bed is spent sleeping?

To enjoy high-quality sleep, aim to spend at least 85% of your time in bed asleep.


So, how good is your sleep? If there’s room for improvement, don’t worry. This article is the first in a series that will show you how to sleep better by making small changes to your daily habits. 

Tracking your daily sleep patterns and how you feel the next morning is a great place to start. Why not [download our app](https://go.onelink.me/941508217/3b2bdc26) and keep track of how long and how well you sleep with our sleep tracker?


How much sleep do you really need, and what happens if you don’t get enough sleep? Find out more about sleep and how lack of sleep can affect you. 


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