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Night-time habits for better sleep
Mental healthHealth TipsMarch 27, 2025
Night-time habits for better sleep
We all lead busy lives. For those of us who struggle to switch off at the end of the day, sleep can often be elusive. According to the Sleep Foundation, learning to ‘switch off’ our minds is crucial for quality sleep.
Insomnia vs restless sleep?
Restless sleep differs from insomnia in that insomnia is a formally defined sleep disorder diagnosed by a health professional. Restless sleep itself is not a disorder, rather a symptom that can be caused by a wide range of factors. People with insomnia may experience restless sleep, but not everyone with restless sleep has insomnia.Despite these differences, both insomnia and restless sleep share common possible causes and negatively impact sleep. For example, the Sleep Foundation says that restless sleep can be caused by ‘stress, anxiety and poor sleep habits’. Similarly, the Mayo Clinic states that stress is one of the causes of insomnia – alongside ‘life events and lifestyle habits’ – as it can keep your mind active at night, making it harder to sleep.
Symptoms of restless sleep, as reported by the Sleep Foundation, include:
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Tossing and turning while trying to get settled and comfortable.
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The feeling of being only half-asleep or not sleeping deeply.
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A racing mind and frustration with the inability to sleep soundly.
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Inability to fall back asleep quickly after waking up unexpectedly.
On the other hand, the Mayo Clinic lists daytime tiredness, increased irritability, depression, anxiety and stress and a lack of concentration as causes associated with insomnia. Both platforms suggest simple changes in our daily habits to help reduce sleeplessness and promote healthy sleep.
The Sleep Foundation and the Mayo Clinic see the main culprit for insomnia and restless sleep as stress, often caused by work, family, and social obligations. Poor bedtime habits such as irregular sleep patterns, caffeine, and digital screen usage can also have a negative impact.
Habits for bedtime
Adopting healthy habits during the day and before bedtime can help you combat stress-induced insomnia and bedtime restlessness.
1. Put the caffeine down after 4 pm.
Caffeine is a stimulant and, according to WebMD, shouldn’t be consumed four to six hours before bed to allow adequate time to fall asleep. As some people are more sensitive to caffeine than others, Healthline recommends not exceeding caffeine doses of 400 mg a day, the equivalent of four cups (945 ml) of coffee.
2. Set a bedtime.
The Mayo Clinic recommends keeping a consistent bedtime and waking time every day, including weekends. Keeping your sleep schedule regular is key to maintaining your circadian rhythms (the internal clock guiding your sleep-wake cycle). Both the Mayo Clinic and the Sleep Foundation warn that an irregular sleep schedule, with varying bedtimes and length of sleep, can result in disrupted sleep cycles and insomnia.
3. Create a nightly routine.
A stable bedtime routine and a fixed schedule can help reduce stress from the day and assist your body and mind in preparing for sleep. The Sleep Foundation recommends not using your bed for work, eating, or watching TV. Limiting the use of computers, TVs, video games, smartphones or other screens at least an hour before bed can also help, as these can interfere with your sleep cycle.
4. Breathe and relax.
A second Sleep Foundation article recommends integrating relaxation techniques into your bedtime routine. Meditation and breathing exercises help the body and mind to relax and unwind after a stressful day. Breathing exercises can help to lower heart rate and blood pressure, slow and deepen breathing, and invoke a sense of well-being and calmness.
If lying awake in bed, the Sleep Foundation recommends taking slow, deep breaths to engage the body’s natural relaxation response. Research shows that these changes can help us fall asleep faster while reducing the symptoms of insomnia and restlessness.
5. Set the bedroom environment.
Where you sleep is important for how you sleep. According to another Healthline article, external light and noise can cause stress before bed and disrupt sleep. Make sure that your room has dark or blackout curtains to reduce the light. If you live in a noisy area, relaxing music or white noise can drown out any sounds.
How LiveWell supports healthy sleep
At LiveWell, we recognize the importance of quality sleep for overall well-being. Through the LiveWell app, you can access guided relaxation techniques, mindfulness exercises, and sleep-tracking features designed to help you develop and maintain healthy sleep habits.
LiveWell provides practical strategies to reduce stress, establish consistent bedtime routines, and create an optimal sleep environment. Whether it’s through guided meditation, breathing exercises, or personalized recommendations, the LiveWell app is here to support your journey to better sleep.
LiveWell can help you sleep better. Users who meditate sleep 19 minutes longer per day, even on days they don’t meditate!
Start improving your sleep today. Download the LiveWell app by scanning the QR code below or clicking the link to get started.
