What Habit Changes Improve Sleep Quality?
Struggling to get a good night’s sleep? Discover expert advice in this Q&A with insights from a founder & CEO and an insomnia therapist. Learn how setting a digital curfew can make a difference and explore the value of maintaining a consistent schedule. Uncover all four expert tips to enhance sleep quality.
- Set a Digital Curfew
- Establish an Evening Ritual
- Maintain a Consistent Schedule
- Keep a Regular Sleep Routine
Set a Digital Curfew
One simple change I suggested to a client was setting a “digital curfew”—a time to switch off all screens at least an hour before bed. As a local SEO agency owner, I see firsthand how many business owners spend late nights replying to emails, checking client messages, or tracking rankings online, which can lead to disrupted sleep. I advised them to end their digital activity by 9 p.m., which helps signal to their brain that it’s time to wind down.
They started with small steps, like setting an alarm as a reminder and moving their phone out of reach after curfew. Soon enough, they noticed it became easier to fall asleep, and they woke up feeling more refreshed. This digital break improved their sleep quality, making them more alert and effective at work the next day, which also positively impacted their business performance.
Ramzy Humsi
Founder & CEO, Vortex Ranker
Establish an Evening Ritual
A habit change I recommended that significantly benefited a client in enhancing their sleep was the establishment of an evening ritual aimed at alleviating stress and tension. They frequently experienced mental overwhelm before bedtime, so we implemented a straightforward yet effective solution: a nightly “unload” session. I requested that they set a timer for 10 minutes to write down anything that might be occupying their thoughts—be it tasks, concerns, or even spontaneous ideas. This exercise assisted them in clearing their minds and alleviating the weight of mental clutter. Following that, they dedicated five minutes to practicing progressive muscle relaxation, systematically tensing and releasing muscles from head to toe, resulting in a lighter and calmer sensation throughout their body.
I also encouraged them to establish a routine that focuses on sensory comfort. For instance, they replaced the harsh bedroom lighting with a soft, warm-toned bulb and added a few drops of lavender essential oil to their pillow. The addition of these small touches contributed to a more soothing atmosphere. When enjoyed alongside a comforting cup of herbal tea, such as peppermint or chamomile, approximately an hour before bedtime, it gently signaled to their body that it was time to relax and prepare for rest.
Jean Christophe Gabler
Publisher & Founder, YOGI TIMES
Maintain a Consistent Schedule
One of the most important things you can do is to have a consistent schedule, with bedtime and wake time happening at about the same time every day, even at weekends. Try not to vary by more than about half an hour. Your circadian rhythm (body clock) is determined by a whole host of chemical and physiological changes that fluctuate throughout the day, including the hormone cortisol, which helps you feel alert in the morning, and melatonin, which tells your body when to sleep.
By maintaining a consistent schedule, these physiological changes can predictably support you to feel alert or sleepy at the right time each day. Having a later schedule at weekends mimics jetlag, making Mondays more difficult and, over the long term, can have detrimental effects on physical and mental health.
Anna Joyce
Insomnia Therapist, Dr Anna Joyce – Insomnia Therapist
Keep a Regular Sleep Routine
One of the single best habits is to go to bed and wake up at the same time. Whether it’s a weekday or weekend, it’s important to keep the same schedule as part of your circadian rhythm. Training your body in this way will dramatically improve your sleep quality. In addition, have a regular sleep routine where you begin to wind down, get off the electronics, dim the lights, etc. All of this triggers signals to your mind and body that it’s time to prepare for bed.
Allison Jackson
Founder, Allison Jackson Fitness
Submit Your Answer
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