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11 simple habits to help you sleep soundly at night

Regular sex, good eating habits, and more can lead to better sleep.

Updated on September 30, 2024

two people waking up together
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When you’re tossing and turning at 3 a.m., it may feel like you’re never going to get to sleep. But you may have more control over your sleep than you think.

From the time you have your last sip of coffee, to the number of meals you eat throughout the day, adopting and maintaining certain habits can help you wind down at night and get a healthy seven hours or more ofShow More

iPhone, smart phone, screen time
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Track your sleep

The same way tracking your daily meals can help you achieve weight loss goals, keeping track of your sleep habits may help you get better sleep.

Many sleep experts recommend that their patients keep a diary of both their sleep patterns and the lifestyle habits that affect sleep. Some of the mostShow More

fitness, water bottle, tying shoes, treadmill
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Break a sweat

Getting exercise can help you feel more alert during the day and can also help you sleep better at night. The Centers for Disease Control and Prevention recommends that adults should strive for 150 minutes of moderate activity or 75 minutes of vigorous exercise each week, and the more physicallyShow More

alarm, sleep, morning
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Stick to a sleep schedule

Waking up and going to sleep at the same time every day—even on weekends—is key to getting good-quality sleep. “If you get up at 5 a.m. for work on the weekdays, you should try not to sleep in too much later than that on the weekends,” says Morgan.

Sticking to a schedule helps regulate your bodyShow More

food, eating, meals, breakfast, lunch, dinner
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Eat regular meals throughout the day

Just as a sleep and wake schedule can help you get more slumber, eating regular meals throughout the day can help, too. “Every system in our body has its own clock, so the more we can play into those body clocks, the better our body is going to function, and the better our body is going to beShow More

coffee, caffeine, espresso
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Take it easy on the espresso

That morning cup of joe can block chemicals causing sleepiness and increase adrenaline production. So, while an a.m. pick-me-up is okay, downing lots of soda or coffee throughout the day is likely to interfere with sleep later on.

Even though caffeine doesn’t affect everyone the same way, it'sShow More

beer, cheers, toast
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Skip that second drink at happy hour

It may seem like alcohol helps you fall into a deep sleep—and it will for a few hours because it’s a depressant—but for the second half of the night, you’re probably going to toss and turn. “When the alcohol wears off, you have a mini withdrawal syndrome, and your brain getsShow More

relax, rest, business man
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Limit mid-day naps

Naps may sound good at the time, but long siestas can disrupt your sleep later on. On the other hand, quick naps may not be so bad if you’ve slept poorly the night before. If done correctly, power napping can increase your alertness, put you in a better mood, and may be less likely to interfereShow More

phone, texting, social media, technology, sleep habits, sleep hygiene
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Reduce the use of technology

Some technology may be good for your health, but overdoing it before bed can keep you awake. Looking through your social media feeds as you’re trying to wind down for sleep keeps your mind racing, which prevents you from being able to relax.

That's not all: The blue light from TVs, tablets,Show More

bed
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Make sure your bedroom is just for sleeping—and sex

If you’re hanging out in your bedroom for reasons other than sleeping and having sex, you should reconsider.

Why? “It’s important to distinguish your bedroom as a place to sleep, otherwise it’s hard for your body to realize the signals,” says Morgan. A lot of people with insomnia or other sleepingShow More

meditation, meditate
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Experiment with relaxation techniques

You’re going to fall asleep faster—and get better sleep—if both your mind and body are at ease. Mindfulness activities help you relax and detach from worries and other thoughts that keep you up at night. You can learn many of these practices online, says Morgan. Here are some mindfulness techniquesShow More

bedroom, couple, sex, romance
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Have sex

Healthy relationships can lower levels of the stress hormone cortisol, and lower stress levels can help you relax. Having sex can release the hormone oxytocin, making you feel more connected to your partner. And sex may have benefits for sleep, too.

While this area of study needs more research,Show More

Slideshow sources open slideshow sources

Centers for Disease Control and Prevention. About Sleep. Page accessed September 30, 2024.
Centers for Disease Control and Prevention. Adult Activity: An Overview. Page accessed September 30, 2024.
Cleveland Clinic. How Exercise Affects Your Sleep. November 11, 2020.
Alnawwar MA, Alraddadi MI, Algethmi RA, et al. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. 2023 Aug 16;15(8):e43595.
American Academy of Sleep Medicine. Healthy Sleep Habits. Page last updated August 2020.
U.S. Food & Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? Page last updated August 28, 2024.
Gardiner C, Weakley J, Burke LM, et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Med Rev. 2023 Jun;69:101764. 
Sharp, Amelia. Alcohol and Insomnia: How Alcohol Affects Sleep. American Addiction Centers. Page last updated June 18, 2024.
Centers for Disease Control and Prevention. About Moderate Alcohol Use. Page accessed September 30, 2024.
Centers for Disease Control and Prevention. NIOSH Training for Nurses on Shift Work and Long Work Hours: Nap Duration. Page accessed September 30, 2024.
Mayo Clinic. Napping: Dos and don'ts for healthy adults. November 9, 2022.
Cleveland Clinic. Why You Should Ditch Your Phone Before Bed. May 20, 2022.
Cleveland Clinic. What’s the Best Temperature for Sleep? November 15, 2021.
Mayo Clinic. Relaxation techniques: Try these steps to reduce stress. January 24, 2024.
Oesterling CF, Borg C, Juhola E, Lancel M. The influence of sexual activity on sleep: A diary study. J Sleep Res. 2023 Aug;32(4):e13814.
Cleveland Clinic. Cortisol. Page last reviewed December 10, 2021.
Cleveland Clinic. Oxytocin. Page last reviewed March 27, 2022.
Lastella M, O'Mullan C, Paterson JL, et al. Sex and Sleep: Perceptions of Sex as a Sleep Promoting Behavior in the General Adult Population. Front Public Health. 2019 Mar 4;7:33.
Oesterling CF, Borg C, Juhola E, et al. The influence of sexual activity on sleep: A diary study. J Sleep Res. 2023 Aug;32(4):e13814.

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