How to Sleep Better With Healthy Lifestyle Habits: Nighttime Rest

If you’re struggling to fall (and stay) asleep, you might be surprised to learn how much your daily lifestyle habits influence your nighttime rest. Research increasingly shows a deep connection between quality sleep and factors like physical activity, diet, and stress management. According to Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University, “not sleeping well may lead to poorer choices in all facets of life,” creating a cycle that undermines both your health and your sleep.

Breaking that cycle requires focusing on a few essential ABCs. Here’s how you can adjust your habits to enjoy a healthier lifestyle—and how to sleep better, too.

How to Sleep Better with Healthy Lifestyle Habits

A. Activate Your Morning

If you can, schedule exercise in the morning. Early workouts not only “jump-start your day,” but also expose you to bright light—an essential element for aligning your circadian rhythm, which regulates your sleep-wake cycle. If mornings don’t work for you, any time you fit in physical activity is beneficial. The key is to stay consistent to help your body get the activity it needs.

B. Boost Your Diet Quality

A well-balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, and fish supports overall health and may also improve deep sleep. Research shows that eating more saturated fat and sugar can reduce the amount of restorative, deep sleep you get. Focus on fiber, limit sugary drinks and refined carbs, and avoid trans fats whenever possible.

C. Choose Calories Carefully

Late-night calories can disrupt your sleep, so try spacing out meals in a way that gives your body time to wind down before bedtime. Sugary, caffeinated, and alcoholic beverages may also interfere with the quality of your sleep. If you find yourself tossing and turning, consider making your last cup of coffee earlier in the day or cutting down on nighttime snacks.

D. Develop a Relaxation Routine

Stress is a sleep killer. Whether it’s yoga, meditation, journaling, or simply planning your next day on a to-do list, find a ritual that helps you unwind. Studies suggest practicing gratitude may help you sleep better, so consider ending your day by jotting down a few things you’re thankful for.

E. Ease Off Screen Time

Blue light from screens tricks your brain into staying alert. To counteract this, give your devices a “bedtime” at least 30–60 minutes before you go to sleep. St-Onge notes that bright screens close to bedtime are “counterproductive” to winding down and can interfere with both falling asleep and staying asleep.

F. Find What Works—Then Keep Going

Lifestyle changes aren’t one-size-fits-all. It may take experimentation to figure out the best combination of exercise timing, dietary adjustments, and de-stressing methods for you. Apps and watches can offer some guidance, but your own energy levels, mood, and how refreshed you feel in the morning are the best indicators of quality sleep.

By making mindful, healthy lifestyle choices during the day—like morning exercise, balanced meals, and tech-free evenings—you’re setting yourself up to sleep better at night. In turn, well-rested nights help you make clearer, healthier choices the following day. It’s a cycle that works in your favor once you take that first step toward better rest.