Getting the recommended seven to nine hours of sleep each night is ideal, but it’s not always realistic. Between work, family responsibilities and busy schedules, many people struggle to fit in more time for sleep.
The good news? Feeling more rested isn’t only about the number of hours you spend in bed. Small lifestyle changes can improve sleep quality and help you wake up feeling more refreshed.
Also see: The power of rest: Why recovery matters after exercise
Prioritise sleep quality
A restful night starts with good sleep hygiene. Keep your bedroom cool, dark and quiet, and stick to a consistent bedtime and wake-up time—even on weekends.
Calm recommends creating an environment which is conducive for good quality sleep. Avoid scrolling on your phone before bed, as the blue light from screens can interfere with your body’s natural sleep-wake cycle.
Get moving during the day
Regular physical activity can improve sleep quality and boost energy levels. Even a brisk 30-minute walk most days of the week can help you fall asleep more easily and enjoy deeper, more restorative sleep. Healthline recommends light exercise, as heavy exercise may make you feel even more tired.
Let natural light in
Exposure to sunlight in the morning helps regulate your body clock, making it easier to feel alert during the day and sleepy at night. Spend at least 15 to 30 minutes outdoors early in the day whenever possible.
Also see: Top 5 bedtime mistakes that are ruining your sleep
Stay hydrated and eat wisely
Mild dehydration can contribute to fatigue, while heavy meals, excess caffeine and alcohol close to bedtime may disrupt sleep.
Mayo Clinic recommends paying attention to what you eat and drink, as discomfort might keep you up. Focus on balanced meals throughout the day and limit stimulants in the late afternoon and evening.
Take mindful breaks
Mental fatigue can feel just as draining as physical exhaustion. Short breaks, stretching, deep breathing or a few minutes of mindfulness during the day can reduce stress and improve focus, helping you feel more energised without extra sleep.
While sleep duration remains important, improving your daily habits can make a noticeable difference.
By focusing on sleep quality, movement, nutrition and stress management, you can wake up feeling more refreshed—even when life gets busy.
Also see: What your sleeping habits say about your stress levels
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