April 11, 2017

Small Changes, Big Results: Things You Can Do During the Day to Sleep Better at Night

Many people have trouble falling asleep — and staying asleep — at night. Maybe it’s too much stress or you just can’t shut your mind off, but there are plenty of reason why sleep may elude you every night.

One of the easiest things you can do to fall asleep faster is to change a few things about your daily habits that may be causing you to lose sleep at night. Simple changes like eating right, exercising at the correct times of day and letting technology help can all play a small part in helping you get a better night’s sleep. Here’s a little more detail about each of those things and what you can do to fall asleep faster and stay asleep longer.

Eat Right

Maintaining a healthy diet is one of the best things you can do for your overall health, and sleep is different. By making sure you eat at the right times and eat the right things, your body can process the nutrients more efficiently, leaving you feeling better and more likely to fall asleep when you want to.

One way to jump-start your day is to have a healthy breakfast outdoors or near a window that lets in sunlight. The sunlight will help reset your body clock to help you fall asleep at night and foods like fresh fruits, grains, and low-fat proteins will give you energy and help you feel good throughout the day.

At night, avoid eating too near your bedtime. Try not to eat a heavy meal within two hours of going to bed because this can cause indigestion that will keep you awake. If you need to eat close to bedtime, a light snack like yogurt or cereal is a good choice.


A lot of people like to wake up early and exercise before starting their day, but this only sacrifices sleep, which will leave you feeling groggy no matter how good your workout is.

Instead, work out in the mid afternoon if you can. A quick session before eating lunch is a great way to work in 20 or 30 minutes of exercise. If you can’t manage that, then exercise right after work. The key is to avoid exercise within three hours of your bedtime, as this will hinder your ability to fall asleep.

Use Technology

Maybe you just need a little help falling asleep. Many people find that they have trouble sleeping in a quiet room, so why not try listening to some music while you fall asleep?

You can try this app that lets you set a sleep timer for your playlists, so you can fall asleep to your favorite songs and not be woken up by them hours later. The app is free and you may discover that all you needed was a little soothing music all along to help you fall asleep.

If falling asleep is difficult, try these simple things and see if they work for you.