Four Tips to Ensure Better Sleeping Cycles

Better sleep cycles

In our fast-paced lives, it often feels like you need to be on the go around the clock, with little time for rest. Trying to fit in as much as you can in your schedule can seem tempting, but on the days you wake up feeling tired, sleepy, and foggy, you understand just how important it is to get a good night’s sleep.

Even though we might often end up neglecting our sleep to ensure we can deliver on the rest of our tasks, doing so can immensely negatively impact our lives.

While you may be able to manage a day or so without sleep, you can start suffering from many physical and mental health problems as time passes. Breaking free of the pattern can be challenging once you get into the bad habit of not getting enough sleep.

However, it isn’t impossible. There are several ways you can ensure a healthier sleeping cycle. Keep reading below to learn more.

1. Limit blue light Exposure

One of the biggest reasons why so many of us experience issues getting to sleep has to do with how much our lifestyles have evolved. Increased exposure to electronic devices may seem harmless, but it can drastically impact our body chemistry.

Blue light from electronic devices such as phones, tablets, laptops, and even TVs can mess up melatonin levels, especially if you’re using them right before bed.

Educating yourself on the various factors that can interfere with your sleep cycle is vital if you want to solve this problem. If you’re facing a chronic issue that doesn’t go away, getting in touch with a healthcare provider can help you better understand the underlying cause.

If you want to develop a deeper understanding of the various lifestyle factors that can influence your health, a career as a health educator can be a great choice. Health educators can be pretty well-paid, and the community health educator salary and job security can make this an excellent career.

blue light exposure

2. Don’t eat right before bed

You might be juggling too much during the day, or your eating schedule is a little out of whack. However, eating right before bed can be a red flag for numerous reasons.

Apart from the fact that it interferes with proper digestion, eating before bed can make you feel incredibly bloated and give you indigestion, which can be problematic when you’re trying to sleep.

Instead, consider having your last meal at least an hour and a half before bed. You can also try to ensure you exercise after you eat, whether by walking around, stretching, or anything else. Doing so can help you ensure that your food is properly digested before bed and that you don’t feel heavy and bloated when lying down. In particular, following this step can help people who suffer from acid reflux and other related issues.

eating in bed

3. Don’t take naps

If you’re struggling with a sleep schedule, naps might not be your best option. Sure, they can help you feel better rested when you’re running on fumes, but they can contribute to nighttime insomnia in the long run.

Our body is wired to develop a routine, and by napping frequently throughout the day, you minimise the need to rest at night.

Instead of naps, try pushing yourself for an early bedtime. Staying tired throughout the day can make it easier to wind down at night and even help you develop a healthier sleeping schedule.

Additionally, you can spend the time you would’ve lost taking a nap on doing something productive so you don’t have too much work piled up as the day winds down.


4. Focus on your mental health

One of the most common yet unnoticed reasons people might suffer from sleeping issues is mental health problems. When you’ve got a lot weighing on you, having a restful night’s sleep can be hard. Sometimes, you might not even be aware that your mental health keeps you from sleeping well.

However, you might want to see a therapist if you consistently feel anxiety and stress at night or wake up in the middle of the night for no apparent reason. These latent issues can cause a lot of disruption in your life, and you can then become trapped in a vicious cycle where lack of sleep can exacerbate your mental problems and vice versa. Talking to a mental health provider can help you rule out or manage any mental health challenges or stress that might keep you from getting the rest you need.

Mental Health


Fixing your sleep schedule can have a holistic effect on every aspect of your life. Even though it can seem inconsequential, getting a good night’s rest is vital to perform to the best of your capabilities.

If you’ve been struggling, these tips can help you fix your sleeping routine and get your life back on track.

We hope you learned something from this article. If we missed anything, please tell us in the comments below.


This article is provided for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your sleep health or any other medical condition.

Additionally, please note that this article may contain affiliate links. If you choose to make a purchase through these links, we may earn a commission at no additional cost to you. This helps support the maintenance and operation of our website, allowing us to continue providing valuable content.

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