What You Do In The Day Can Help You Sleep Better At Night

3 daytime habits that can give you a good night’s sleep

Sleep is a crucial element to good mental health and wellbeing, as sleep helps us recover from both physical and mental exhaustion. A lack of sleep can not only weaken your immune system, but also contribute to anxiety and depression.

If you’re someone who has trouble sleeping, do you know that there are things that you can do during the daytime that can encourage a good night’s sleep? Here are some things to try out:


It is no secret that exercise - whether a morning jog, yoga or even team sports such as basketball or football - will help you expend energy. And the more energy you expend during the day, the more tired you’ll feel. This will ultimately help you not only sleep better, but also longer.

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However, ensure that you complete your exercise routine earlier in the day, because exercising in the nighttime could result in the opposite effect - you’ll feel over-stimulated and all that adrenaline will keep you awake!

Avoid Long Naps

Are you someone who loves a long, lazy afternoon nap? If the answer is yes, and you’re having trouble sleeping at night - you may have found the root cause.

While short power naps are said to be highly energizing and refreshing, long, drawn-out daytime naps can actually mess with your internal clock. Have you ever experienced feeling really tired and lethargic after a two-hour nap? It is likely because your body was expecting a full-blown sleep and felt short-changed after waking up just two hours into a deep sleep.

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So if you want to enjoy a snooze during a rainy afternoon without compromising your night-time sleep - keep your nap under 30 minutes. You’ll wake up feeling refreshed and ready to tackle the rest of your afternoon.

Get Natural Sunlight

During this pandemic, we’ve found ourselves spending more time indoors that we’re typically used to. However, exposing ourselves to the sun tells our biological clocks that it is currently daytime… thus keeping us more alert and energised.

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You can do this by spending some time at your balcony or garden in the morning, or by going for a morning walk. If you spend excessive amounts of time indoors - in an office or at home - ensure that you turn on bright lights during the day, in order to simulate sunlight.

When the sun goes down, and it becomes darker, our bodies will then slowly start winding down in preparation for a good night’s sleep.

If you’re having trouble sleeping, and would like to learn more about how to sleep better at night, check out our learning pack on Sleep Matters. You can also chat with one of our ThoughtFull Professionals to get some help in coming up with a realistic plan.

ThoughtFull Professionals are credentialed mental health professionals. Through the chat, our Professionals will partner with you in a thought-provoking and creative process that assists you in maximising your personal and professional potential areas of your life.

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