Why can’t I sleep? – Create your healthy sleep habits for better sleep

Girl can't sleep - deprivation effect

Did you ever ask yourself: Why can’t I sleep? Most of the time, there is nothing particular problem behind your restless nights. With quickly adoptable rules and with a personalized bedtime routine, you can reach relaxing nights.

Healthy sleep promotes personal and public safety

It keeps you alert and helps you to react quickly

Without healthy sleep, you are more likely to have an accident while driving or at work, so healthy sleep involves making the right choices to prioritize and protect night rest. Here are three keys to achieving and maintaining healthy sleep:


Try to snooze at least 7 hours during the night because this is the amount of night rest what most adults require. This amount of sleep will help you keep your health and your productivity. 


Time is not everything; quality matters too. Avoid anything that may disturb your relaxing sleep, and try not to consume alcohol, caffeine, and tobacco. Please consider pills before using any, and always talk to your doctor in advance!

“I’ve stopped drinking, but only while I’m asleep.” – George Best


Create a bedtime routine and try to stick to it as much as possible. Try to get up at the same time every morning, and go to bed when you get sleepy. It is best, of course, to sleep during the night when it is dark outside.

Improve Your Sleep Today: Make it a Priority

To pave the way for better slumber, follow these simple yet effective healthy sleep tips.

Simple but beneficial tricks and rules can help you to improve your sleep quality. Try to fit them into your daily routine as much as your lifestyle allows.

Start the change today, don’t waste time

Reduce irregular or long daytime naps – While short power naps are beneficial, long or irregular napping during the day can negatively affect your snooze.

Evaluate your bedroom to ensure ideal temperature, sound, and light – Keep your bedroom dark, quiet, cool, and reserve your bed for just sleeping and sex. It is best to take work materials, computers, and televisions out of the sleeping environment. 

Beware of hidden sleep stealers – Be smart about what you eat and drink. Caffeine, alcohol, and sugary foods can all disrupt your snooze, as drinking lots of fluids too close to bedtime.

Turn off electronics before bed – No smartphone, no iPad, no disturbing phone calls, all of them can make you concerned. Using too much electronics is something you should avoid at bedtime. If you still need to use one of them right before bedtime, it is highly recommended to use a blue light filter.

“Don’t worry about the world coming to an end today. It’s already tomorrow in Australia.” – Charles M. Schulz

Postpone worrying – If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day. Most likely, you will not be able to solve it until then.

Keep up the change for better sleep

Stick to a daily schedule – Support your biological clock by going to bed and getting up at the same time every day, including weekends.

“A schedule defends from chaos and whim.” – Annie Dillard

Exercise daily – Aim for 30 minutes or more of activity on most days—but not too close to bedtime.

Practice a relaxing bedtime ritual – Avoid screens, work, and stressful conversations late at night. Instead, calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation technique to prepare for rest.

Use a comfortable mattress and pillows – Try to pick the best mattress and sleeping accessories, considering your sleeping positions. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses.

Have comfortable pillows and make the room attractive and inviting for a snooze and free of allergens that might affect you.

Get help with stress management – If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress productively can help you rest better at night.


If you liked this post, you could access its information; the infographic below contains all the practical info. To view the original size, click on the infographic.

To summarize

Let’s see what the most important steps are

These are essential and easily adoptable rules that can promote the quality of your sleep:

  • Keeping a daily schedule form the beginning of the day until bedtime
  • Staying active during the day
  • Minimizing harmful passions
  • Laying down in a comfortable bed in a silent room
  • Turning off your PC, phone or tablet

are not a high cost for your health what relaxing sleep can provide.

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