From relaxing routines to stimulus control and stress management, experts cited by Harvard Health explain which night-time changes can promote restful sleep and a greater sense of well-being at the start of the day Millions of people worldwide have sleep disorders that affect both their physical and mental health, highlighting the importance of healthy bedtime routines. Sleeping less than seven hours a night increases the risk of depression, anxiety, high blood pressure, and obesity, warn experts consulted by Verywell Mind and Harvard Health. Both outlets propose simple, scientifically backed strategies for achieving a more positive awakening from the early hours of the day.
Rest planning and daily purpose
Sleep neurologist Meredith Broderick states: ‘Waking up happy in the morning is a sign of excellent sleep health.’ To achieve this, she recommends planning your rest, setting aside time to relax, getting the necessary amount of sleep, and maintaining stable sleep and wake times. According to the expert, those who wake up feeling refreshed tend to respect their circadian rhythm and maintain regular schedules. It is also important to have a goal for the day and positive expectations, which promotes a better start to the day.
Sleep psychologist Jade Wu points out that a calm, cool, quiet, and dark environment facilitates restful sleep and a more energetic awakening. Havrad Health agrees that simple adjustments in the bedroom, such as dimming the lights or avoiding noise, can impact well-being at the start of the day. Limiting the bed to rest only is essential. Expert Wu advises avoiding work, social media, and thinking about problems in this space.
This way, the brain associates the bed with rest, not activity or stress. She recommends that if a person stays awake for a long time in this space, it is better to get up, do a quiet activity, and return only when they feel sleepy.
Relaxation routines before bed
Relaxing activities before bed directly influence the quality of rest. Wu suggests setting a fixed bedtime and following a quiet routine, which may include dimming the lights, turning off screens, and choosing quiet activities such as reading or gentle stretching. Miller adds that setting aside an hour or two without work or pending tasks helps the brain identify when it is time to sleep. It is not essential to find the ‘perfect’ activity: watching a series, reading, or simply switching off are valid options, supported by Verywell Mind and Havrad Health.
Regularity in schedules
Maintaining regular sleep and wake times is essential. Miller recommends maintaining a fixed wake-up time every day, even after a poor night’s sleep. Sleeping late can alter your circadian rhythm and make it harder to sleep the following night, as well as making you feel sleepy or low during the day.
Pre-sleep habits
Broderick highlights the importance of avoiding intense exercise, alcohol, caffeine, food, bright lights and the use of electronic devices close to bedtime. These measures promote deeper rest and a better feeling when you wake up. The neurologist recommends not eating after dinner, which is usually between three and three and a half hours before bedtime.
Control of sensory stimuli
Regulating sensory stimuli, especially light and sound, is helpful for better sleep. Broderick and Harvard Health recommend dimming the lights and using relaxing sounds before bedtime, rather than saturating the senses with electronic devices.
Managing stress and worries
Stress management directly affects sleep quality. Wu advises not taking your worries to bed with you and instead applying techniques such as journaling or mindfulness exercises. Meanwhile, Miller suggests spending between ten and fifteen minutes before bed organising your thoughts and writing down decisions or plans, which reduces the interference of worries in your rest.
Compassionate attitude towards night-time difficulties
Your attitude towards sleep difficulties is key. Miller encourages developing self-compassion after a bad night and avoiding negative judgements; being kind to yourself contributes to more restful sleep and a better state of mind when you wake up, conclude the experts at Verywell Mind and Havrad Health. Treating yourself kindly after difficult nights can make a difference in your morning well-being and energy to face the day.