Have you ever wondered, is there a way to improve your quality of sleep? Is there something you can do to avoid having insomnia? A good night's sleep is what we’ve all been hoping for every time we go to bed at night. But, not everybody has the privilege of sleeping well during the night. Insomnia can get induced by our bad habits before bedtime. These habits interrupt our sleep cycle, and they’re affecting our quality of sleep. Identifying what keeps us up during the night is very important. It's the first step in getting rid of them and creating healthy habits that will improve how our body rests. We made a list of tips for good bedtime practice, which will help you deal with insufficient sleep and health issues that it might induce. Now, consider this as well. How we sleep is also largely based around how we start our days but for now, let's look at the sleep environment.

Your bedroom

Avoid bringing any phones, tablets, laptops into your bed, and keep it reserved for what is its purpose in the first place, sleeping and the enjoyable physical stuff- whatever floats your boat here. If you train your body into thinking that your bedroom is only for sleeping and sex, it will help your brain trigger the sleeping cycle at the right time. Try to keep your bedroom a calm and quiet place and choose a comfortable bed where your body will have a proper rest. Some high-performance pillows and mattresses will make you feel like sleeping on a cloud. Spend the money on your bed. A HUGE proportion of your life will be spent in it, even more than your car, so invest in the best.

The pre-sleep routine

You must be thinking, is there a routine that can help you fall asleep? If you find a way to relax your body before going to bed, you can create a routine that you can follow every night. Start your pre-bed routine 90 minutes before actually getting into bed. Avoid using any device that emits a blue light harmful to your circadian cycle, at least 2 hours before going to bed. Reading a book is a great way to put your mind to rest or use journaling as a way to clear your mind. Put all your thoughts onto paper. Add HMN24 ADAPT® into your pre-bed arsenal. ADAPT® has been expertly developed to enable you to build mental and physical resilience after a performance-driven day of work, exercise or simply the varying demands of modern life. The ingredients within are great for pre-bed. Try to find your way of relaxing your body, and make it your routine every night.

Good Nutrition

Nutrition is essential for your quality of sleep. It's not recommended to eat a couple of hours before going to bed. Try to have a light meal for your dinner, and try to have it many hours before bedtime. Avoid having nicotine and caffeine because these are the things that will induce insomnia. Caffeine has a half-life of around 6 hours, which means it will completely clear your system within 12. Try to avoid caffeine later in the day. Simple rule- if you want to go to bed at 10pm, have your last caffeine hit at 10am. If you take in too many liquids before bed, you will have to get up from bed often for a trip to the toilet. Avoid alcohol. Due to its sedative properties, it may aid with sleep onset to begin with, but as your liver enzymes have to work hard to metabolise alcohol, it can cause disruption and also cause disruption to your routine for the next few days. Bad nutrition can be one of the main reasons that will affect your sleeping time, and we advise you to give your best to avoid them.

Sleep schedule

To train your body into knowing when is the time for sleep, you have to have a strict sleep and wake schedule. After you create a routine, you will have no problem programming your body to follow a pattern of when to go to sleep and wake up. The body needs regularity for it to work with and not against circadian rhythm.  

Health issues affecting sleep

Besides the bad habits that can harm our sleep, there could be more serious issues that could lead to sleep deprivation. Health issues like insomnia, snoring, and restless leg syndrome are some of the leading causes of bad quality sleep. Asthma or gastroesophageal reflux disease (GERD), can affect your ease of breathing, and it will make your sleep more challenging. Diagnosing these issues in the early stages is very important. You will still have a good chance of fighting them with proper guidance from specialists. Many medications could help you deal with these health issues, so don't be afraid to reach out to your doctor.

Mental health issues affecting sleep

A diagnosis like obsessive-compulsive disorder, or panic disorder and depression, are proven to be a massive issue among 50% of people who have insomnia. Dealing with any mental health issue that you might have is a big step in getting back on track when it comes to having a quality sleep. We recommend you talk to your therapist, and we are sure that he will play a significant role in making your sleep good once again.  


Insomnia is a significant health issue in the UK, as seen in this official research. Many people are still figuring out how to change and regulate their sleeping habits. With these steps, you will get closer to achieving your goal of having a well-deserved rest at night.
May 31, 2021