Sleep Better, Work Smarter: 9 Easy Tips for a More Productive Bedtime Routine

By: Lydia Iseh | Published: Oct 08, 2023

Sleep is crucial for a healthy life, as it helps the body function and carry out daily activities. However, many people struggle to get a full night’s sleep. If you’re having trouble sleeping despite not having insomnia or other sleep disorders, we’ve got you covered. 

By making small changes to your routine and mindset, you can reclaim the restful sleep you deserve. Join us as we explore clever sleep hacks that can allow you to wake up feeling refreshed and energized.

Use the Right Mattress

Changing your mattress could be the difference between a great night’s sleep and a restless one. A new mattress can provide more support for your back and help you get more rest than you’ve had in ages.  


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When choosing a new mattress, you might find a medium-firm one more comfortable. A decent mattress should hug your body, ease strain, and adapt to your shape while providing sufficient lower back support.


Yoga Before Bed

Yoga prepares you for a good night’s sleep by slowing down the body and soothing the mind, allowing the nervous system to rest and recharge. This is especially beneficial for people who have difficulty falling or staying asleep.


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Furthermore, yoga encourages mindfulness, which aids in quieting the mind and sliding into sleep. Specific poses can also help to relax the body and alleviate stress.

Quit Smoking

Quitting smoking has numerous benefits, including increased sleep quality. Smoking interferes with the body’s relaxing process and can cause sleep disruption. Nicotine, a stimulant present in cigarettes, can cause you to stay awake for longer periods of time.


Abstaining from smoking allows your body to relax more effectively, resulting in more peaceful sleep. It also reduces your risk of developing health problems such as chronic obstructive pulmonary disease (COPD), which can disrupt your sleep.

No Bottles Before Bed

Consuming alcohol before going to bed has a negative impact on sleep quality. While it may help you fall asleep quickly at first, it interrupts your sleep later on. The sedative effect can impair breathing and cause frequent awakenings.


Drinking alcohol before bedtime also promotes dehydration and can make you feel ill the next day. To get a good night’s sleep, avoid alcohol three hours before bedtime; instead, drink water with your dinner.

Cozy Socks for Sweet Dreams

Slipping into a pair of fuzzy socks provides a lovely and comfortable sensation. They not only keep your feet toasty, but they also aid in relaxation and a good night’s sleep. Some people believe wearing socks enhances blood circulation, leading to better sleep.

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Many people feel that wearing socks helps relieve stress and muscle soreness, making it easier to fall asleep. Whatever the specific cause, socks are undeniably among the top options for bedtime clothing.


Daily Workouts Keep the Doctor Away

When you exercise, your body produces endorphins, which help to reduce tension and discomfort. It also encourages deeper sleep, which helps to restore your body. 

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According to scientific research, regular physical activity improves sleep quality and allows for speedier sleep onset. Even adding half an hour of exercise to your daily routine can have a significant positive influence on the depth and quality of your sleep.


Pick Calming Colors for the Bedroom

Painting your bedroom walls in soothing colors has various advantages. For starters, these hues can produce a sensation of peace and relaxation, which is necessary for good mental health and restful sleep.

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Second, tranquil colors help to create a relaxing environment, which is especially important if you have sleep problems. Being surrounded by soothing colors can help you feel safer and fall asleep faster.


Get Some Movement In

While reading before bed can help you fall asleep faster, it is important to avoid doing so in bed. Activities other than sleeping or cuddling in bed may keep you from feeling tired and leave you fatigued. It’s best to keep bedtime activities to sleeping and relaxing.

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To achieve optimal results, opt for lighter reading before sleep and choose a comfortable spot on the couch or a chair instead of the bed.


New Pillows Can Change Everything

Investing in a new pillow can significantly enhance your sleep quality. An old pillow loses its support, becoming lumpy and flat, which can cause neck and shoulder pain. Furthermore, outdated pillows might harbor dust mites and other allergens that can trigger allergies or skin breakouts. 

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By purchasing a new pillow, you will give optimal support to your head and neck, guaranteeing a comfortable and pain-free sleep experience.