5 Expert Ways You Can Start Improving Your Sleeping Pattern

While some people can hit the pillow and are out like a light every single night, many of us find it a challenge to sleep properly any night of the week, or can’t seem to keep a proper sleeping pattern. This only ensures you feel stressed, unfocused, tired and distressed throughout life. It’s then a vicious cycle.

However, we live in 2019 which means there’s been plenty of work, studies, and research that has gone into seeing the best ways to improve your sleeping pattern and make sure you can sleep and feel well-rested for every day, and so you’re ready for whatever comes your way. To give you the lowdown, here are the top expert tips you need to know.

  1. Turn Off Screens One Hour Before Bed

You’re going to see this point wherever you look, so pay attention to it because we all know you don’t do it. Digital screens from our phones, computers, and televisions all produce blue light that stimulates our brains and keeps us awake. This is why it’s highly recommended that you don’t use your electronic devices for up to an hour before you want to go to sleep.

Instead, spend time with your loved ones, read a book, meditate, clean and tidy up, or get your stuff ready for the next day. This way, your brain has time to settle into the natural lighting of the night and will be much more likely to fall asleep when you get into bed.

  1. Move More in the Day

There are so many of us that are stuck behind desks all day every day, and when you consider how you commute as well, it means a lot of us are spending a lot of time sitting down. Our bodies are naturally designed to move, and if you’re not moving much during the day, you’re not going to be tired when you want to go to sleep.

For at least an hour every day, make sure you’re walking or do some form of exercise. It can be incredibly beneficial to go to the gym or to start running outside. The more you move, the more tired you’ll be

  1. Set Up Your Sleeping Environment

If your bedroom is full of distractions that are loud and always playing on your mind, it’s no wonder you’re not going to be able to fall asleep properly. Anything from pets running around your room or the traffic outside can be culprits in ruining your sleep time, so be proactive in making sure your room is as quiet as possible, and you do what you can.

This means shutting pets out of the room, closing windows, looking for the best quiet fans, sorting out your partner’s snoring, turning the television off, or buying earplugs. There are plenty of things you can do to make your environment sleeping pattern friendly.

  1. Build a Better Sleeping Habit

Our bodies and brains thrive when we’re doing what we have developed a habit for. Habits are hard to break because our brains are hardwired to carry out the tasks. When it comes to sleeping, there’s no difference. To build a proper sleeping pattern, it can help to develop a proper bedtime routine that allows your brain to know you’re going to sleep.

What’s more, going to bed at the same time every night will, over time, teach your brain into knowing this is the time you want to go to bed, helping you to go to sleep much easier.

  1. Destress Before Bed

One of the most common reasons most of us have poor sleeping patterns is because we’re stressed and we have a lot on our minds. If you ever go to bed and you find your mind racing, this can be a sign you’re stressed, so counteract it by relieving stress where you can.

Having a bath, journaling, reading, watching something relaxing, or even listening to sleep music, or a sleep story can be a great way to finish off your day, wash away the stress, and get yourself ready for bedtime.


As you can see, there are plenty of ways you can be proactive in developing a proper sleeping pattern, but the most important thing to remember is to experiment to see what works for you. Some things can take days, or even weeks, to develop and start working, so stick with it and it will pay off in the long term!


Welcome to the Night Helper Blog. The Night Helper Blog was created in 2008. Since then we have been blessed to partner with many well-known Brands like Best Buy, Fisher Price, Toys "R" US., Hasbro, Disney, Teleflora, ClearCorrect, Radio Shack, VTech, KIA Motor, MAZDA and many other great brands. We have three awesome children, plus four adorable very active grandkids. From time to time they too are contributors to the Night Helper Blog. We enjoy reading, listening to music, entertaining, travel, movies, and of course blogging.

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