My 9 Expert Tips For Healthy Sleeping and Sleep Hygiene

Getting a good night’s sleep is very important but it’s becoming difficult day by day in this fast-paced life to have better sleep management.

In a survey, it was found that most of the American people aren’t able to get the recommended amount of sleep, i.e. 7 – 8 hours.

However, when you have a habit to stay awake till 3 – 4 AM, it seems impossible to sleep early.

But this changing this sleeping habit isn’t that difficult.

In this article, you will learn expert tips for healthy sleeping, sleep hygiene, sleep management, and healthy sleep habits.

Why is sleep so important?

You might be sacrificing your sleep for work or leisure but being sleep deprived for a long period of time can lead to obesity, diabetes, depression, high blood pressure, mental breakdown, and even death.

All of the above effects of being sleep deprived can be removed be employing sleep management and implementing healthy sleep habits.

Key Components for Healthy Sleep Habits

Getting a good night sleep is very important as we have already seen.

I am listing here 3 key components that are necessary for setting healthy sleep habits:

1. Duration

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The duration of sleep refers to the amount of time you sleep rather than the time you spend on a bed.

The normal stereotype is to sleep 7-9 hours per night or 24 hours.

However, this timing is different from person to person.

So, you must evaluate yourself for how much time your body needs to get complete rest.

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For this, you can observe your sleeping pattern for 2 – 3 weeks by allowing your body to sleep as much as it needs.

At the end of this period you will know the duration of sleep you need and will be able to formulate healthy sleep habits.

2. Timing

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Having a good sleep management schedule is very necessary for cultivating healthy sleep habits.

Our body is accustomed to the light and dark circle as the melatonin hormone for sleep, is secreted in our body depending on darkness.

Sleeping when it’s dark isn’t always possible for some people, especially for those who work in late shifts.

Thus, you should try to set a fixed time for sleeping and for the complete duration that your body needs.

Disrupting this timing of sleep can have adverse effects on your health.

3. Dealing with sleep disorders

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Sleep disorders such as insomnia, sleep apnea, restless leg syndrome, etc. interfere with the sleep.

If you feel that even after sleeping for enough duration and at a fixed timing, you still feel fatigued and sleep deprived, you should seek professional advice.

Expert Tips for Healthy Sleeping

We now know the 3 key components – timing, duration, no interference – for healthy sleep habits.

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Let’s now check out a few expert tips for healthy sleeping.

1. Routine is important

As discussed earlier, timing and duration are the key components for healthy sleep habits and are the most important expert tips for healthy sleeping.

Your sleeping and waking cycle should be coordinated well to get up refreshed and relaxed after sleeping.

2. Avoid caffeine, nicotine, and any other sleep-disturbing chemicals

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Coffee is the most consumed drink in the world, and why not?


If you love coffee, you would know that it contains caffeine (also found in cola, tea, chocolate, and some pain relievers) which helps to stay awake and hence is not considered healthy sleep habits.

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You should avoid drinking anything that contains nicotine, caffeine, and similar chemicals at least 5 – 6 hours before sleep.

Also, drinkers and smokers must not do so at least 3 – 4 hours before sleeping.

3. Create a soothing and relaxing sleep environment

Making your room dark, quiet and cool before you go to bed can help you maintain a sleep hygiene that will allow you to have better sleep management.

Expert tips for healthy sleeping suggest that keeping your laptops and other gadgets outside the room can help you sleep more peacefully.

Having a good mattress and pillow can add to your comfort while sleeping and will allow you to have lesser back pain.

4. In the afternoon – sleep early

Napping in the daytime is common to many of you.

However, as per the expert tips for healthy sleeping, try not to sleep in daytime as it affects your body clock.

But if you just can’t go without a daytime nap, then try to make it as short as possible and that too before 5 PM.

5. Sleep when you are tired

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If you find yourself awake even after spending 20 min in bed trying to sleep then here’s some expert tips for healthy sleeping:

“Get out of Bed!”

Yes. You heard it right.

This is because, if your body is not tired enough then you won’t be able to sleep.

So, get out of bed and go to any other room and do something to relax your body and mind such as reading or listening to music until you become tired enough to sleep.

Tips for a Better Sleep Hygiene

You might be wondering what is sleep hygiene?

Basically, it means cultivating healthy sleep habits for a good night sleep.

Sleep Hygiene
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You might be wondering; it is the same that I just talked earlier in the expert tips for healthy sleeping, so why have I given it a separate section in my article?

The answer is simple, the points that I am going to talk about here actually deal with your physical body rather than your environment.

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1. Exercising before sleep

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10 min walking or cycling can do miracles for better sleep management and sleep hygiene.

Depending on your body, you can even do an intense workout before sleeping.

However, this might be disruptive for some people so try to finish your workout at least 3 hours before bed or as early as possible.

2. Soothing nap-time routine

Create a routine for your body to relax before you go to bed.

You can maintain this sleep hygiene by taking a bath, reading a book, watching television (preferably 1 hour before actual nap-time – healthy sleep habits), or doing relaxation exercises.

Making bath a part of your sleep hygiene routine can prove to be very helpful as during bath our body temperatures rise and fall which effectively promotes drowsiness.

3. Take light meals in the evening

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We all have a habit of partying on Friday nights.

However, try to limit this habit to one day a week as having alcohol or eating heavy meals just before sleeping can lead to indigestion that will eventually lead to a disruptive sleep.

Trying to take your meals at least 2-3 hours before sleeping is a very healthy sleep hygiene.

But, if you still get a craving at night, try some dairy or carbohydrate rich foods.

4. Limit fluids

Drinking too much fluid before bedtime can lead to a disruptive sleep as you will have to wake up in the middle of your sleep and take a trip to the bathroom.

Also, if you drink too less fluid then you might wake up thirsty in the night.

So, for having good sleep hygiene the amount of fluid intake should be accurate as per your body.


Having a good sleep management routine is very important for everyone as it helps to lead a more peaceful and calmer day.

Thank You. Have a good and peaceful sleep.

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