Sleep is important, but many miss out on getting the best sleep possible due to poor bedtime habits. According to the Sleep Foundation, high-quality sleep is essential to managing many mental health conditions, including anxiety, depression, bipolar disorder, and others. Even if you are otherwise healthy, sleep hygiene is still important for managing your emotions and concentrating throughout the day.

Read on to learn about the sleep cycle followed by 10 bedtime habits you should consider implementing in your nighttime routine for better sleep quality.

What are the stages of the sleep cycle?

Before diving into the tips, it’s important to know how the sleep cycle works. There are four stages total. The first three are considered non-rapid eye movement sleep (NREM) while the last one is called rapid eye movement sleep (REM). Each stage plays a role in keeping you healthy and ready to take on the day:

• NREM Stage 1: The first stage acts as a transition period between wakefulness and sleep. During stage 1, your brain slows down along with your heartbeat, breathing, and eye movements. This short period of rest lasts around five to 10 minutes.
• NREM Stage 2: The brain produces bursts of rapid brain wave activity known as sleep spindles. These are features of memory consolidation, where you process memories from the previous day. Your heartbeat and breathing become more regular while eye movements drop. Your body also slows down further. People spend 20 minutes per sleep cycle in this stage, accounting for half the time you stay asleep.
• NREM Stage 3: Brain waves known as delta waves emerge during this stage of deep sleep. Your breathing slows and your muscles become relaxed. Meanwhile, the brain processes general knowledge, personal experiences, and facts you may have learned.
• REM: About 90 minutes after falling asleep, you finally enter REM sleep. The brain lights up with activity, the closest that it comes to matching its wakeful state. At the same time, your body is not only completely relaxed, but also temporarily immobilized. Your breathing is faster and irregular and your eyes move rapidly. REM sleep is when emotional memories are processed and stored. This is also the stage when you dream.

The stages are not linear. Rather, the body goes through the first three stages in order, then returns to stage 2 briefly before moving on to REM sleep. The cycle repeats four to five times a night. A full sleep cycle is about 90 minutes long. A disrupted sleep cycle can result in problems with learning, making rational decisions, and controlling emotions.

Now that you know the four stages of sleep, here are some ways that you can make the most of them:

1. Have a bedtime routine in place.

We are creatures of habit, and that doesn’t change at night. A bedtime ritual could be just what you need to tell your body that it’s time for bed. An hour before your bedtime, take a warm bath, read a book, or drink a cup of (decaf) tea. Make sure to start this routine at the same time each night so that you know when it’s time to wind down.

2. Reserve your bed for sleep.

Too often, we use our bed for activities that keep us awake, like taking work calls or scrolling through social media. However, if you are always active in bed, you will begin to associate that space with a racing mind. Reserve your bed for winding down, sleep, and sex.

3. Ditch electronics before bed.

Electronics stimulate the brain, which makes it more difficult to fall asleep later. Blue light also keeps the body awake by mimicking the sun, throwing off your circadian rhythm. Turn off electronics at least an hour before bedtime.

4. Exercise during the day.

Regular exercise is important to maintaining good health, but did you know that it can also help you sleep better? According to the Harvard Health newsletter, exercise boosts the effect of natural sleep hormones like melatonin. Just be sure to exercise when it’s still daytime. Too much activity before bed can keep your mind and body alert. If you need to move your body before bed, stick to light stretching or go on a short walk.

5. Get plenty of light.

Studies have shown that getting plenty of sunlight during the day keeps your circadian rhythm on track and improves sleep quality, so make sure to get outside and enjoy the sunshine. If that is not possible, use an artificial light device or bulbs.

6. Make sure your room is comfortable.

In order to get the rest you need, your bedroom has to feel safe and cozy. Make sure your bed is stable with a supportive mattress. Clean your bedsheets, blankets, and pillowcases regularly to ensure your bed is neat when you lay down. Only let in a minimal amount of light, using blackout curtains if necessary. Lastly, keep the room cool. Some experts suggest a room temperature of around 60 to 67 degrees Fahrenheit or 15 to 19 degrees Celsius.

7. Pay attention to what you eat and drink.

Going to bed stuffed is uncomfortable and can increase the risk of having acid reflux. On the other hand, you don’t want to go to bed hungry. Have a balanced meal at least three hours before bedtime. Keep nighttime snacking to a minimum. If you must eat before bed, have a light snack like cheese or crackers. Additionally, caffeine has a half-life of 5 hours, meaning it takes 10 hours to exit the body completely. For this reason, it’s best to not have coffee or other caffeinated drinks past noon. Lastly, alcohol may make its user feel sleepy temporarily, but the substance interferes with sleep quality.

8. Try meditation.

Meditation is another great way to wind down before bed. Use a guided meditation before putting away electronics for the night. If you do meditation on a regular basis, you will be able to do it on your own, which can be helpful in a pinch.

9. Manage your worries.

You may still have a lot of anxiety left over from the day. This is completely natural. To put your mind at ease, write down all of your worries down by hand. Afterwards, dispose of the paper. This will tell your brain that you will deal with your worries later and help you get to sleep faster.

10. Take sleep medication.

Sometimes, you may still have trouble getting quality sleep, even while making lifestyle changes. If all else fails, there’s nothing wrong with taking a sleep aid before bed to help you wind down. However, keep in mind that these drugs may come with side effects, such as dry mouth, appetite changes, and strange dreams. In order to make sure the medication is put to best possible use, follow all of your doctor’s instructions and take the lowest effective dose for the shortest amount of time possible.

In this modern, fast-paced world, getting sufficient sleep can seem like a challenge, but it doesn’t have to be. With these 10 habits, you could improve your sleep hygiene and wake up in the morning feeling refreshed and ready to take on the day.

Author Bio: Elena Swan is a freelance health and wellness writer specializing in mental illness. She likes researching complex health topics and presenting the information in a way that everyday people can understand so they can apply it to their own lives. View her portfolio at elenaswanwrites.com.