7 Dos and Don’ts for a Good Night’s Sleep
Simply closing your eyes cannot bring you a good sleep—it’s about building smart habits and avoiding common pitfalls. Here are seven dos and don’ts to help you sleep better and wake up feeling refreshed.
✅Do: Keep Your Bed for Sleep Only
Train your brain to associate your bed with rest. Avoid studying, eating, or scrolling in bed—this helps reinforce the mental link between your bed and sleep, making it easier to fall asleep when you lie down.
❌Don't: Lie in Bed Awake for Too Long
If you’re tossing and turning for more than 20–30 minutes, get up and do something low-key in dim light—like journaling, organizing your backpack, or listening to a chill podcast. Staying in bed while wide awake can build frustration and make it harder to fall asleep.
✅Do: Create a Relaxing Bedtime Routine
Wind down with calming activities like reading, stretching, or listening to soft music. A gentle routine signals your brain that it’s time to sleep and helps you transition smoothly.
❌Don't: Exercise Intensely Right Before Bed
Late-night workouts might boost your energy when you’re trying to wind down. Intense physical activity raises your heart rate and body temperature, which can make it harder to fall asleep. Try to finish workouts at least 2–3 hours before bedtime.
✅ Do: Eat a Banana Before Bed
Bananas contain magnesium and potassium, which help relax muscles. They also have tryptophan—a natural amino acid that supports the production of melatonin and serotonin, both key to sleep.
❌ Don’t: Drink Caffeine Late in the Day
Caffeine can stay in your system for hours and disrupt your ability to fall asleep. Avoid coffee, tea, and energy drinks in the late afternoon and evening. Watch out for hidden sources like chocolate or soda.
✅ Do: Exposure to Daylight
Exposure to daylight—especially in the morning—helps regulate your sleep-wake cycle. Take a walk, study by a window, or sit outside when possible to boost alertness and improve sleep at night.
By following these simple dos and avoiding the don’ts, you’re setting yourself up for better sleep and brighter mornings. Small changes can make a big difference—start tonight!
