10 Daily Habits That May Help You Fall Asleep Faster And Sleep Better

Quality sleep is vital for sound health, mental well-being, and better daily performance. Many individuals struggle with poor sleep despite spending adequate hours in bed. Better sleep is not just about bedtime – it is shaped by habits cultivated throughout the day.

When we sleep, our body undergoes 4 stages of sleep namely light sleep, deeper sleep, deepest sleep, and rapid eye movement or REM sleep. The first three stages of sleep are non-rapid eye movement sleep. Dreams usually occur during the final stage of sleep.

With adequate sleep, the body can repair itself fully. During quality sleep, the tissues start to heal, muscles recover, and cell regenerate. It is during the sleep time that growth hormones start releasing, significant for bone health and overall strength. Adequate sleep also improves immunity that can help the body ward off infections efficiently. Poor sleep can lead to stress, depression, anxiety, and mood swings. When you get sound sleep, it can balance the hormones like serotonin and cortisol that can regulate stress levels and emotions. Proper sleep also brings down the risk of poor mental health.

Recently, Dr Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and highlighted 10 healthy sleep habits that nobody told you about for better sleep. ¹ Check the habits given below:

Sleep Improvement Tips

1. Stop Eating At Least 3 Hours Before Bed: Dr Sethi said, “Your gut and liver shift into repair mode at night - food in the way forces them to digest instead of restore.” Late night meals can make it difficult for the body to wind down. Eating too close to the bedtime may lead to indigestion, acid reflux, and poor sleep. It is significant to allow a few hours between your last meal and bedtime as it can give the digestive system to work before sleep.

2. Keep Your Room Temperature Below 68°F: The gut doctor said, “Your core body temperature must drop to initiate deep sleep - a warm room physically blocks this process.” You should maintain a cool sleeping environment in the bedroom. A room temperature below 68°F (20°C) may allow the body to reduce its core temperature, that naturally occurs during sleep and it support deeper rest.

3. Get Outside Light Within 30 Minutes Of Waking: “Morning light sets your circadian clock for the entire day - without it your melatonin timing drifts every single night,” said Dr Sethi. Exposure to natural light after waking up can regulate the body’s internal clock, also known as circadian rhythm. Morning sunlight signals the mind to become alert during the day and may boost melatonin production later in the evening.  

4. Never Lie In Bed Awake For More Than 20 Minutes: Your brain starts associating the bed with wakefulness - get up, do something calm, and return only when sleepy, suggested the gut doctor. If you find it hard to fall asleep after approximately 20 minutes, it is better to get out of bed and do some calm and relaxing activity. Staying awake in bed for longer durations may cause the brain to link the bed with wakefulness rather than sleep.  

5. Cut Alcohol If Sleep Quality Matters To You: Dr Saurabh Sethi suggested to cut alcohol intake. “Alcohol makes you fall asleep faster and destroys your REM cycles - you wake up exhausted and never know why, revealed the doctor.

6. Take A Warm Shower An Hour Before Bed: The drop in body temperature after the shower mimics the natural sleep onset signal your brain is waiting for, revealed Dr Sethi. Taking warm shower an hour before bed can help you sleep by triggering the “warm bath effect”. It causes the blood vessels to dilate, moving your core body heat to your hand and feet. Stepping out allows your core temperature to drop instantly, signaling your brain that it is time to rest.  

7. Dim Every Light In Your Home After Sunset: Artificial bright light after dark suppresses melatonin for hours - your body thinks it is still afternoon, said the doctor. Bright light in the evening can suppress melatonin, the hormones that regulate sleep. Reducing the brightness of lights after sunset may help signal the body that it is time to sleep. 

8. Write Your To-Do List For Tomorrow Before You Sleep: The AIIMS-trained doctor said, “Your brain keeps rehearsing unfinished tasks all night - offloading them onto paper shuts that loop down.” So the next time you go to bed, make sure to write your to-do list for the next day for better sleep.

9. Never Use Your Phone As An Alarm Clock: “Keeping it on your nightstand guarantees late-night checking and blue light exposure - a real alarm clock costs less than your sleep does,” said the doctor. Keeping your phone beside the bed can motivate late-night scrolling and expose you to stimulating notification. Instead, opt for a traditional alarm clock that can cut screen time. 

10. Fix Your Wake Time Before You Fix Your Bedtime: The doctor suggested “Waking at the same time every day - even weekends - anchors your entire sleep architecture and fixes everything else over time.”

FAQs

References

1. Dr Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, via Instagram|10 habits nobody told you about for better sleep

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.