Health and Me

Ishita Roy

World Sleep Day: 6 Daytime Habits That Could Help You Sleep Better

Every year, on March 13, <span>World Sleep Day</span> is observed, with this year's theme being "Sleep Well, Live Better". In many ways, it is true, as the National Institutes of Health, US, notes that sleep helps with almost everything in your life. A good sleep helps with learning and the formation of long-term memories. Not getting enough sleep or enough high-quality sleep could lead to problems, affect your mood, immune system and your learning capabilities. So, to be true to the theme of "Sleep Well, Live Better", Health and Me, based on what experts told <em>The New York Times </em>(<em>NYT</em>), came up with six day-time habits that will help you sleep better. 

Why is it important? Much conversation that happens around good sleep focuses on nighttime routine, but what you do throughout the day also impacts how well you sleep. 

Speaking to <em>NYT</em>, Joseph Dzierzewski, senior vice president of research and scientific affairs at the National Sleep Foundation, noted that daily habits play a critical role in regulating sleep patterns. According to him, the choices people make during the day can be just as important as their bedtime routines.

As per Dr Indira Gurubhagavatula, a professor of sleep medicine at the University of Pennsylvania Perelman School of Medicine, who also spoke to <em>NYT</em>, getting sunlight within an hour of waking helps suppress sleep-inducing hormones and signals the body to shift into "wake mode". This helps reset body's internal clock so that it naturally becomes tired again by bedtime. 

While spending an hour outdoors may not always be feasible, experts say even short bursts of light exposure help. Opening the blinds, sitting by a window, or having morning coffee on a balcony can make a difference. Even about 10 minutes of sunlight is better than none.

Read: <a href="https://www.healthandme.com/health-wellness/not-boarded-any-flight-and-still-monday-feels-like-a-jetlag-you-are-not-alone-article-153306429" data-type="tilCustomLink">Not Boarded Any Flight And Still Monday Feels Like A Jetlag? You Are Not Alone</a>

Experts note that the body operates on a 24-hour internal clock known as the circadian rhythm, which regulates sleep and wake cycles. The digestive system also plays a role in this rhythm and responds to cues about when food is consumed.

Eating meals at inconsistent times may disrupt this rhythm and potentially affect sleep quality.

A consistent meal time also helps with healthy habits and helps you to avoid digestive discomfort and acid reflux during sleep. 

<h2>Caffeine Habits: Is It Time To Rethink It?</h2>

Dr. Charlene Gamaldo, a neurologist and sleep medicine specialist at Johns Hopkins Medicine, told <em>NYT </em>that caffeine stays in some people's systems much longer than others. In slow metabolizers, caffeine from a morning coffee could remain in the body for more than 12 hours, potentially interfering with sleep.

<h2>Time Your Medication For Early Hours</h2>

According to Dr. Gurubhagavatula, certain drugs, including decongestants such as phenylephrine and pseudoephedrine, medications used for ADHD and asthma, some antidepressants, and oral steroids, may have stimulating effects.

This is because some medication could make it harder for you to fall or stay asleep, when taken late in the day. 

Experts say that frequently changing wake-up times, even on weekends, can disrupt the circadian rhythm and make it harder to maintain a healthy sleep schedule. However, the timing does not need to be exact. Staying within about 30 minutes of the usual wake-up time is generally sufficient to maintain consistency.

<h2>Be Attentive Towards Your Workout Timing</h2>

Regular exercise is widely associated with better sleep, and health guidelines recommend at least 150 minutes of moderate aerobic activity each week. However, for some people, exercising too close to bedtime may make it harder to fall asleep. Strenuous workouts can temporarily increase body temperature and raise stress hormones and endorphins, which may keep the body alert.

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Every year, on March 13, World Sleep Day is observed, with this year's theme being "Sleep Well, Live Better". In many ways, it is true, as the National Institutes of Health, US, notes that sleep helps with almost everything in your life. A good sleep helps with learning and the formation of long-term memories. Not getting enough sleep or enough high-quality sleep could lead to problems, affect your mood, immune system and your learning capabilities. So, to be true to the theme of "Sleep Well, Live Better", Health and Me, based on what experts told The New York Times (NYT), came up with six day-time habits that will help you sleep better. Why is it important? Much conversation that happens around good sleep focuses on nighttime routine, but what you do throughout the day also impacts how well you sleep. Speaking to NYT, Joseph Dzierzewski, senior vice president of research and scientific affairs at the National Sleep Foundation, noted that daily habits play a critical role in regulating sleep patterns. According to him, the choices people make during the day can be just as important as their bedtime routines.Morning Sunlight Is ImportantAs per Dr Indira Gurubhagavatula, a professor of sleep medicine at the University of Pennsylvania Perelman School of Medicine, who also spoke to NYT, getting sunlight within an hour of waking helps suppress sleep-inducing hormones and signals the body to shift into "wake mode". This helps reset body's internal clock so that it naturally becomes tired again by bedtime. While spending an hour outdoors may not always be feasible, experts say even short bursts of light exposure help. Opening the blinds, sitting by a window, or having morning coffee on a balcony can make a difference. Even about 10 minutes of sunlight is better than none.Read: Not Boarded Any Flight And Still Monday Feels Like A Jetlag? You Are Not AloneA Consistent MealtimeExperts note that the body operates on a 24-hour internal clock known as the circadian rhythm, which regulates sleep and wake cycles. The digestive system also plays a role in this rhythm and responds to cues about when food is consumed.Eating meals at inconsistent times may disrupt this rhythm and potentially affect sleep quality.A consistent meal time also helps with healthy habits and helps you to avoid digestive discomfort and acid reflux during sleep. Caffeine Habits: Is It Time To Rethink It?Dr. Charlene Gamaldo, a neurologist and sleep medicine specialist at Johns Hopkins Medicine, told NYT that caffeine stays in some people's systems much longer than others. In slow metabolizers, caffeine from a morning coffee could remain in the body for more than 12 hours, potentially interfering with sleep.Time Your Medication For Early HoursAccording to Dr. Gurubhagavatula, certain drugs, including decongestants such as phenylephrine and pseudoephedrine, medications used for ADHD and asthma, some antidepressants, and oral steroids, may have stimulating effects.This is because some medication could make it harder for you to fall or stay asleep, when taken late in the day. Be Consistent When You Wake UpExperts say that frequently changing wake-up times, even on weekends, can disrupt the circadian rhythm and make it harder to maintain a healthy sleep schedule. However, the timing does not need to be exact. Staying within about 30 minutes of the usual wake-up time is generally sufficient to maintain consistency.Be Attentive Towards Your Workout TimingRegular exercise is widely associated with better sleep, and health guidelines recommend at least 150 minutes of moderate aerobic activity each week. However, for some people, exercising too close to bedtime may make it harder to fall asleep. Strenuous workouts can temporarily increase body temperature and raise stress hormones and endorphins, which may keep the body alert.

world sleep day 2026: 6 daytime habits that could help you sleep better

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World Sleep Day: 6 Daytime Habits That Could Help You Sleep Better

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Health Conditions A-Z

Colon Cancer Is The Leading Cause Of Death In US For People Under 50

World Sleep Day: 6 Daytime Habits That Could Help You Sleep Better

Sleep Apnea Pill Could Be The Latest Breakthrough