People with consistently high sleep scores don’t need a complicated routine. They just do a few things right. If you’re tired of chasing better sleep without results, here’s what people who actually get restful nights do differently. This isn’t about hour-long yoga or calming teas; it’s about small, strategic changes that fit into a busy life.
Maximize Sleep With Daily Habits, Not Just Bedtime Rituals
The biggest mistake people make is thinking sleep is solved at bedtime. The truth is, your daytime choices have a bigger impact.
1. Schedule Hard Workouts Strategically: Intense exercise can improve sleep, but timing matters. One financial advisor in New York City notes that deep sleep and REM increase two nights after a hard workout, not immediately after. If you need a great night’s sleep, push the grueling session a few days before.
2. Dinner Timing Matters: Avoid large meals and alcohol close to bedtime. Registered dietitian Francesca Monti recommends skipping late-night feasts, as they disrupt sleep. Cutting out water before bed is also effective, as waking up to pee is a common sleep killer.
3. Red Light Therapy: Red light masks or bedside lamps can quickly calm your nervous system. Some studies show red light may even improve mood and focus upon waking.
4. Pink Noise for Relaxation: Unlike white noise, pink noise has a flat, even sound that some find more soothing. Spotify is a good source for these sounds.
5. Room Temperature Control: Keep your bedroom cool – ideally between 60 and 68°F (16-20°C). Your body temperature naturally drops before sleep, and a cool room speeds up this process.
Fine-Tune Your Wind-Down, Skip the Bedtime Waiting Game
Bedtime shouldn’t be a struggle. If you’re lying awake, you’re doing it wrong.
6. No Bedtime Loitering: Wind down outside of bed. By the time you lie down, you should be ready to fall asleep quickly.
7. Read Before Bed: Five minutes with a book (or another screen-free activity) can make a difference. The goal is to keep your phone down.
8. Warm Up to Cool Down: Saunas or warm baths before bed can accelerate sleep onset. As your body cools down after the heat, it triggers the natural sleep process.
9. Prioritize Daily Movement: Some people find their best sleep comes from regular exercise, sauna use, or PEMF mats. If your bedtime routine isn’t working, look at your daily habits first.
The Bottom Line: People who consistently sleep well don’t overcomplicate it. They focus on simple changes to their daily routines and fine-tune their wind-down process for efficiency. If you want better sleep, start with these adjustments – and track your progress with a wearable device like an Oura Ring or Whoop to see what works for you.
