Non-Profit Trusted Source of Non-Commercial Health Information
The Original Voice of the American Academy of Anti-Aging, Preventative, and Regenerative Medicine
logo logo
Sleep Behavior Diet Exercise

7 Habits For A Healthy Sleep Cycle In A Busy Life

8 months, 2 weeks ago

5464  0
Posted on Oct 04, 2023, 12 p.m.

In today’s world, people have gotten so busy that getting a good sleep is almost impossible. Yet, it’s so much needed to stay active and productive. Here, forming a good sleeping habit will do the trick!

A recent study was conducted on sleep deprivation; adults need about 9 hours to function perfectly. Even when people want to follow this advice, responsibilities are the blockage. If you’re one of these people, don’t worry; there could be a solution!

This article discusses seven habits to have a healthy sleep cycle in your busy life. If you follow them, you are more likely to avoid health issues associated with sleep deprivation.

Stages of Sleep 

To have a healthy sleep cycle, you must understand the stages of sleep first. Without a healthy sleep cycle, experiencing all these stages of sleep might be rough. 

Awake Time: You are most alert and focused on regular tasks. It occurs when you are alert, enjoying your morning coffee, getting things done, or in bed about to sleep. Also, it could be in the middle of your sleep when you wake up briefly.

Light Sleep: Oh, how cozy the stage is! Light sleep is like a catnap. Your body relaxes as your breathing slows down. While still being conscious of your surroundings, you are nodding asleep. It’s a serene state from which, if required, you can quickly awaken.

Deep Sleep: This is when the true magic happens. Your body is self-healing and regenerating. Since growth hormones are active now, waking up is more challenging. You need to rest like this to feel renewed.

REM, or Rapid Eye Movement Sleep: REM sleep is when dreams come to the fore. Your body is stationary, your brain is overactive, and your eyes are darting around (thus the word). It’s essential for memory consolidation and mental regeneration, and it feels like viewing a movie in your head at night.

1. Consistent Sleep Schedule

Developing consistency in your sleep schedule ought to be a priority. While finding the inducement to go to bed and wake up concurrently every day can be tough, it is an important step to preserving your overall

fitness and well-being. Organizing a sleep routine that works for you doesn’t have to happen in a single day; rather, edge closer to a regular napping pattern through the years.

Further, no one-size-suits-all approach will work for everyone, so it’s all about finding out what works excellently for you.

2. Create a Relaxing Bedtime Routine

After a long, busy day, your body looks for a hint that it’s time to relax. This is when a bedtime routine is beneficial. You can select relaxing habits like reading your favorite book in a lamp’s soft light, taking a warm bath, or simply exercising mindfulness to calm your mind.

These exercises subtly tell your body to unwind and prepare for a restful night’s sleep. Your sleep will benefit if you view your bedtime ritual as relaxing.

3. Watch Your Diet

Watching your diet is next on our list of the seven habits for having a healthy sleep cycle. As you get ready for bed, your stomach grumbles. Even if eating late at night is enticing, control the impulse. Large meals or caffeine consumption right before bedtime may interfere with sleep. Instead, opt for a light, soothing meal like a banana or a bowl of muesli. These choices won’t strain your digestive system, making it simpler to fall asleep. Therefore, limit your snacking as bedtime approaches for a more restful sleep.

4. Make Your Sleeping Environment Comfortable

Your bedroom should be a haven for slumber. It will feel cozy if there is soft lighting, a good mattress, and pillows that appropriately cradle you. Keep it silent and cool, like a solace-inducing cocoon.

Also, your bedroom should be peaceful so you can drop into a deep sleep and let your troubles drift away. Sweet dreams are created in settings like these!

5. Get Regular Exercise

Regular exercise is like giving your body a little present, you know. The caveat is that you must finish your demanding workout a few hours before bedtime to experience better sleep. This enables your body to unwind appropriately.

How about some calm yoga or gentle stretches in the evening if you’re searching for something lighter? Your body will appreciate it, and you might find that you no longer have trouble falling asleep!

6. Manage Stress

Giving your mind a nice cuddle before night is akin to stress management. Sit calmly and close your eyes while you take a few calming, deep breaths. Think about how each exhalation eases stress.

You might also keep a journal to record your thoughts; doing so is like letting your worries go and making room for peaceful dreams.

7. Limit Screen Time Before Bed

Keeping screen time to a minimum before bed means you’re giving your brain a break. These gadgets emit an unwelcome blue light that interferes with the hormone responsible for sleep. So, switch off all electronic devices one hour before going to bed.

Bottom Line

How can we sleep soundly in our hectic lives? It is completely manageable! Right, here’s the trick: keep on your sleep schedule, unwind with a relaxing bedtime ritual and lower stress degrees. For many this is the secret to snoozing through the chaos of lifestyles.

This article was written for WHN by Jessica Smith, who is a content creator, blogger, and health advocate.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.

Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethic group, club, organization, company, individual, or anyone or anything.

Content may be edited for style and length.

References/Sources/Materials provided by:,distress%20when%20engaging%20in%20exercise.

WorldHealth Videos