How to Build Better Sleep Habits

woman's feet laying in a bed with white sheets and bedding

Sleep is one of the most fundamental parts of our health. Poor sleep or inconsistent sleep can derail the rest of your health. Keeping a healthy sleep schedule is important to building an overall healthy lifestyle. According to the American Sleep Association sleep problems are the number one health concern in society. The key to healthy fitness is working on those sleep problems. Here are a few tips on how to build better sleep habits. 

How to Build Better Sleep Habits

Turn the Lights Out

Stimulation from lights before bed can keep your mind awake far longer than you wish. Blue lights can be especially hard to fall asleep after using. Limiting blue light and screen time at least 30 minutes before bed can help your mind relax and quiet in time for sleep. Dimming lights can relax your mind and body in preparation for sleep. You should dim the lights 30 minutes before you plan to go to bed. 

Limit Intake

Consuming food and caffeinated beverages before sleep can also upset your sleep habits. It is best to limit caffeine consumption beginning in the afternoon and early evening. Consuming alcohol in the evening can disrupt your sleep schedule later in the night. Large meals should be avoided before sleep as they will not have time to digest before sleep and can cause discomfort. 


Creating a consistent sleep schedule can help your body get into a rhythm. Going to sleep and waking up at the same time on weekdays and weekends can help your body maintain a regular sleep pattern. This will help your body know when to fall asleep each night and begin sleeping better. 


Setting a relaxing and consistent atmosphere to sleep in can help calm your body and mind. Making the room dark is an important part of preparing for sleep. Using blackout curtains can be a great way to create a great sleep atmosphere. Keeping a consistent noise level while sleeping can also be helpful. Disturbing noises like traffic can make sleep difficult. Using white noise machines or fans can help block noise and keep the sound consistent while sleeping. 

Day Time 

What you do during the day time can also help you sleep better. Being physically active during the day can help improve sleep. It’s important to stay active during the day. Being exposed to sunlight during the day helps regulate your circadian rhythm. Spending some time outdoors every day can help you keep a regular sleep routine. Creating a pre-sleep routine for the day is also important. This will help your body begin to recognize the routine and prepare for sleep each night. Taking a shower, meditating, reading, and yoga are all great activities to add to your nightly routine. 

It is important to build better sleep habits to increase your overall health. At BOARD30 we focus on our clients overall health. We believe in total body wellness and fitness. To learn more about our program checkout our website!