7 Healthy Habits That Make It Easy for You to Sleep at Night

Nov 10, 2021

Sleep is one the most important parts of our lives. In Abraham Maslow’s theory of motivation, sleep is included in our most basic needs for survival next to food, shelter, clothing, and reproduction. Without proper sleep every night, our bodies and minds cannot function properly.

However, the career of being an entrepreneur can be stressful. Hard to control factors like economic recessions and bad employee behavior can really cause long periods of head-scratching and overthinking at night.

That then leads to poor sleep quality and poor sleep quality leads to poor work performance which causes even more stress. In a nutshell, it’s a vicious cycle. Yet, all of us can easily manage work-related stress.

The real cause of sleeplessness is harboring a negative mindset and one’s lack of healthy habits. So what are these habits that you should develop to sleep quickly at night and wake up without interruptions? Let’s discuss them below.

1. Pre-bedtime rituals

Doing yoga, listening to music, reading a book, or taking a hot shower before bed helps your mind and body relax. You must have at least one routine that will calm your mental, physical, and emotional state that will make it easy for you to drift into dreamland.

2. Short daytime naps

Napping during the day pays off your last night’s “sleep debt”. Long daytime naps overpay that sleep debt. It makes your body think you’ll need less time to sleep during the night. That’s why you’ll find yourself feeling energetic even if it’s already past 9 pm. Keep your daytime naps under 30 minutes.

3. Avoiding caffeine, alcohol, and nicotine before bed

Caffeine and nicotine are both stimulant drugs. They keep your mind awake and alert. Alcohol makes you drunk and shuts you out. But you’re more likely to wake up in the midst of the night for a bathroom break or due to thirst if you go to bed sloshed.

4. “No electronics” rule in the bedroom

All screened gadgets use blue light to illuminate their display. When your eyes are exposed to blue light, your brain is tricked into thinking it’s still daytime. Less melatonin is then produced, making it hard to doze off.

5. Eating foods that are rich in tryptophan for dinner

Tryptophan is a compound that helps our bodies produce melatonin and serotonin. It’s commonly found in foods such as dairy, poultry, and fish products. Eating turkey or chicken and drinking milk before bed is another way to shut you out healthily.

6. Getting exposed to bright light during the day

Daylight exposure helps keep your circadian rhythm tick at a healthy tempo. A healthy circadian rhythm means improved energy levels during the day and better sleep quality with a longer duration during nighttime.

No, you don’t need to be standing under the sun for the entire day. You just need to open the window blinds or curtains of your office as you work.

7. Keeping work-related stuff out of home

Lastly, sleep difficulties can be caused by issues from work. That rowdy customer or missing quota you’ve encountered earlier just can’t escape your thoughts and voila! It’s already 1 am. When you clock out, leave everything behind even if there are urgent matters.

Office hours are for office matters only. Personal time is personal time. Unfinished businesses will be dealt with tomorrow, not tonight.

After reading this article, don’t close the tab right away. You might forget what you’ve learned here. Keep this tab saved in your device’s browser. Better yet, have it bookmarked. Use this list as your reminder every night and only remove this list from your device when you’ve successfully followed these tips as your habits.

Get more productivity-boosting ideas here!