What To Do During the Day to Prepare for a Better Night's Sleep

A good night’s sleep isn’t just about what you do before bedtime. We hear so much about wind down routines and sleep hygiene but actually, you are preparing yourself for how you are going to sleep from the time you wake up in the morning.  All the choices you make, your activities and habits have a significant impact on your sleep quality. If you often find yourself tossing and turning at night, it may be time to rethink your daytime routine. In this month’s article, I am going to give you some simple but effective steps you can take during the day to ensure you sleep soundly at night.

Start your day right

It is well documented that the way you start your day has a profound effect on your mood and stress levels throughout the day. When you wake up, avoid looking at your phone first thing or listening to the news. Even a few minutes spent observing your breathing and thinking about what you are looking forward to in your day can set you up to feel more calm and happy. It doesn’t need to be something big that you are looking forward to – even just the thought of a warm shower, a nice cup of tea, going for a walk and then having a well-deserved rest in your Oak Tree Mobility Rise and Recline Chair might be enough to set you up for a good day ahead and a peaceful night’s sleep. 

Make your bed

It might seem like a small and insignificant task but the ritual of making your bed each morning can have a surprising effect on your sleep. A tidy, well-made bed creates an inviting environment for sleep, making it more appealing when it’s time to rest. It also promotes a sense of order and routine, which can help set a positive tone for the rest of the day.

Plus, getting into a neatly made bed at night can feel like a little luxury that encourages relaxation and calmness. I like to sprinkle some lavender essential oil directly on to my pillows and bed sheets so that the whole room smells wonderful and feels like a sanctuary.  

Open your curtains and windows

Natural light exposure in the morning is crucial for regulating your body’s internal clock, also known as the circadian rhythm. Sunlight helps signal to your brain that it’s time to be awake and alert. So, open your curtains as soon as you wake up to let in as much natural light as possible.

If the weather allows, crack open a window to allow fresh air to circulate, this can help you feel more refreshed and energised throughout the day. Good air circulation can also improve the air quality in your bedroom, making it a more pleasant space to sleep in at night. Also, a cool bedroom, ideally around 19C, is much more conducive to restorative sleep than an overheated and stuffy bedroom.

Have a morning, afternoon, and evening routine

A consistent daily routine can work wonders for your sleep. Establishing specific activities for the morning, afternoon, and evening can help regulate your body’s natural rhythms. Start your morning with a structured wake-up time, light exposure, and movement. In the afternoon, take breaks to reset your mind and avoid overstimulation. In the evening, create a calming wind-down routine that signals to your body that it’s time to relax, this might include; reading, light stretching, or listening to calming music. Sticking to a routine reinforces healthy sleep habits and reduces stress.

Reduce naps in the day and don’t nap too late 

Naps can be refreshing, but too much daytime sleep can throw off your natural sleep schedule. If you frequently nap for long periods during the day, you may find it harder to fall asleep at night. Instead of indulging in long naps, try to limit them to 20–30 minutes at most and ideally take them between 2 and 4pm, but no later. This allows you to recharge without entering deep sleep, which can make you feel groggy afterward and disrupt your nighttime rest. This also allows your body enough time to build up sleep pressure again before nightfall, ensuring you’ll feel naturally tired when it’s time for bed.

Exercise little and often

Regular exercise is one of the best ways to improve sleep quality, but you don’t need to engage in intense workouts every day. Instead, focus on moving your body frequently throughout the day. Gentle activities like walking, stretching, or yoga can be just as effective as high-intensity workouts when it comes to improving sleep. Try incorporating movement into your daily routine by taking short walks, standing up to stretch, or engaging in light exercises at home. Just be mindful to avoid vigorous exercise too close to bedtime, as it may leave you feeling too energised to sleep. Regular activity throughout the day helps you to produce a neurotransmitter called adenosine which helps you to feel sleepier at the end of the day.

Don’t skip breakfast

Eating breakfast first thing in the morning can actually help you to sleep better at night. This is because it helps regulate your body's natural rhythms and provides essential nutrients for energy and alertness throughout the day, potentially leading to a more restful night's sleep. Try to include a good source of protein such as nut butter, full fat Greek yoghurt or eggs. This will help to maintain your blood sugar levels and keep you more energised throughout the day.

Monitor caffeine intake

Caffeine is a well-known stimulant that can keep you alert and awake for hours. If you rely on tea, coffee, or energy drinks to get through the day, you might be unintentionally disrupting your sleep. Avoid reaching for that cup of tea or coffee when actually you might be in need of a healthy snack. Try to monitor your caffeine intake and set a cut-off time, ideally around midday. Instead of reaching for another coffee later in the day, consider switching to decaffeinated options, herbal teas, or simply drinking more water. Reducing your caffeine intake can help prevent restlessness and make it easier to fall asleep when bedtime arrives.

Have your main meal at lunchtime

The timing of your meals can influence your sleep quality. Having a large meal too close to bedtime can cause discomfort and indigestion, making it harder to fall asleep. Instead, try making lunch your biggest meal of the day, with a lighter dinner in the evening. This allows your body to digest food properly and ensures you’re not going to bed feeling too full or too hungry. If you do feel peckish before bedtime, opt for a light snack like a banana, yoghurt, or nuts, which contain sleep-promoting nutrients.

Reduce screen time in the day

Excessive screen time, particularly in the evening, can be a major culprit behind sleep disturbances. The blue light emitted by screens on phones, tablets, computers, and TVs can suppress melatonin, the hormone responsible for making you feel sleepy. Try to take regular breaks from screens during the day and establish a screen-free period at least an hour before bed. Instead of scrolling through your phone in the evening, engage in a relaxing activity like reading, journaling, or meditating. Reducing screen exposure helps your body transition into a more restful state, making it easier to fall asleep naturally.

Cultivate happiness habits

It might seem obvious but the happier and less stressed you are, the more restful your sleep is likely to be. Try to spend time doing things that lift your spirits such as stroking your pet, laughing with a friend, gardening, dancing to your favourite piece of music or hugging a loved one. Smile whenever you can, chat to friendly strangers and seek support if you are feeling lonely or sad and, especially in these chaotic times, choose mindfully what you listen to or watch on the TV. Constantly watching the news, and especially before bedtime, is a recipe for a bad night’s sleep. On the other hand, laughing at your favourite comedy, even if it’s one you’ve watched over and over again, could be the perfect set up for a good night’s sleep.

Conclusion

Getting a good night’s sleep isn’t just about what you do before bed, it’s about the habits and choices you make throughout the day. From making your bed in the morning to managing your caffeine intake and reducing screen time, small adjustments can make a big difference in your sleep quality. By incorporating these strategies into your daily routine, you’ll set yourself up for restful, rejuvenating sleep night after night. So why not start today? Your body and mind will thank you for it!