Healthy Sleep Habits Solutions

The world has been trying to move forward towards a digital life for years, and now, in 2025, we see that most of our daily life depends on digital things. Our interaction with digital technology has become higher than ever before. And because of this interaction, many people, just like you and me, are struggling with poor sleep. Somehow, we are all lacking good sleep habits, where we endlessly toss and turn until late at night.

Let’s look at the data of 2025, according to the World Health Organisation (WHO), around 30-35% of adults experience symptoms of insomnia at least occasionally each year worldwide. Including approximately 50-70 million US adults. Those believed to have diagnosed and undiagnosed sleep disorders.

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However, in this article, we provide you with 10 healthy sleep habit solutions that will work in the era of digital interaction. Personally, I have tried, and believe me, a good night’s sleep helps to make your life productive.

10 Healthy Sleep Habit Solutions

1. Maintain Sleep Schedule 

At the start, you need to set an alarm because as you keep consistent, you don’t need an alarm further. But, when you consistently go to bed and wake up at the same time, even on weekends, it can improve your internal body clock, because your body works on consistency. 

2. Make a Good Bedtime Routine 

If you are searching “how to sleep?” then you should do such things before bed, like avoid scrolling on your phone or watching TV before bedtime. Instead, do activities that relax your mind, like:

• Reading a book 
• Taking a warm shower before bed
• Listening to nature sounds or calm music 

Doing such kinds of activities before bed sends sleep signals to your body that promote better sleep.

3. Improve Sleep Hygiene

Sleep hygiene refers to the habits, environmental factors, and behaviors that help to promote healthy sleep patterns (7-8 hours of enough sleep). There are some simple includes:

• Keep your bedroom dark and cool 
• Avoid taking caffeine and alcohol in the evening
• Use a comfortable pillow and clean sheets

4. Limit Screen Time 

The blue light that comes from the phone affects the body’s melatonin levels, which makes it harder to fall asleep.

However, to avoid this, try to turn off screens at least 1 hour before bed, or use blue light filters. 

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5. Get Natural Sunlight 

When you get natural sunlight on your body, it helps regulate your body’s sleep-wake cycle, which is known as the circadian rhythm as well. Taking sunlight for just 20-30 minutes each day improves sleep quality. 

Moreover, morning sunlight boosts mood and energy levels.

6. Have a balanced meal 

At night, avoid eating heavy meals because they can cause discomfort and indigestion, which makes it difficult to fall asleep. Also Reminder,  don’t consume alcohol and sugar in the evening.

You can add bananas, almonds, oats, and chamomile tea to your meal or diet because they are sleep-friendly foods.

7. Exercise Daily 

Doing workouts during the day can help you sleep better at night. But if you do work out right before your bedtime, it can actually keep you awake. Although you can try walking, stretching, or yoga at least 3-4 hours before sleeping.

8. Manage Stress and Anxiety 

The question people commonly ask is, “How to sleep better at night?” The reason behind this question is stress. Whether it’s work, relationships, or finances can keep your brain overactive.

9. Sleep Aids

If adapting healthy habits is not enough for better sleep, some people turn to the best sleeping pills for short-term relief. But, also remember, sleeping pills should never be the first choice until it becomes your necessity. However, medication must be taken under your doctor’s guidance.

There are safer alternative options like melatonin supplements or herbal teas.

Know More: How To Deal With Anxiety Disorder?

10. Seek Help If You Are Still Not Able To Sleep 

If you have tried everything possible to make you fall asleep but it didn’t work, and are now searching “how to sleep through the night without waking up?” then it’s time to consult a doctor. Because you might be dealing with:

• Sleep apnea 
• Insomnia 
• Anxiety or depression 
• Restless leg syndrome 

There is no shame in seeking help for such conditions, because sleep is as essential as other daily life things. 

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Final Thoughts 

There is no need to buy expensive products or any magic tricks is not available to sleep better. You need to focus on building healthy sleep habits to sleep better at night. 

Remember, good sleep is a habit and, like all habits, it becomes easier with practice.