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“Get out of bed as soon as you wake up in the morning, and intentionally set aside time to worry before going to sleep.” These are some of the surprising tips sleep experts recommend for getting better rest.

Sleep can be surprisingly tricky. Some nights you fall asleep the moment your head hits the pillow, while on other nights you toss and turn for hours. It can feel frustrating trying to figure out how to sleep well for the rest of your life. Fortunately, sleep experts have spent years researching simple methods that really work. Some tips focus on what you do in bed, others on your bedtime routine, and some on what you do during the day. Because sleep is part of your body’s circadian rhythm, your daytime habits also play an important role. If you want to sleep better, consider these eight expert tips.

Stephanie Romiszewski | Sleep physiologist, founder of Sleepyhead Clinic & Re-Sleep

Get outside in the morning

It may sound simple—even counterintuitive—but your morning routine plays a key role in improving sleep quality. Exposure to natural light in the morning suppresses the sleep hormone melatonin and signals to the brain that it’s time to wake up. This process also helps regulate your circadian rhythm, aligning your body clock with the natural day–night cycle. If going outside isn’t possible, sitting near a bright window or using bright artificial light can also help.

Move your body right after waking up

Morning physical activity also sends a clear message to your body that it’s time to be awake. Stretching, taking a walk, doing a HIIT class, or even light exercise can help. The important thing is simply to move your body. Doing so makes it easier for sleepiness to arrive naturally when nighttime comes.

Ciara McGinley | Meditation expert and founder of Finding Quiet

Focus on your breathing

Closing your laptop after a long day doesn’t mean your body will immediately switch off. Your nervous system may still be in “fight-or-flight” mode. When you get into bed or start preparing for sleep, spend a few minutes focusing on breathing or mindfulness. A simple technique for beginners is box breathing: inhale through your nose for four seconds, hold for four seconds, exhale through your mouth for four seconds, and hold again for four seconds. Imagine Pac-Man tracing the outline of a square in your mind. It’s an effective way to focus on your breath instead of racing thoughts.

Have a ‘wind-down’ time before bed

For at least 30 minutes before bed, try activities that don’t stimulate the brain. Take a warm shower or listen to calming sounds such as brown noise while getting ready for bed. Many people lie down expecting their body to automatically switch off after a long day, but the mind is often still full of thoughts and the nervous system may remain tense. A short wind-down period helps prepare both your body and mind for sleep.

Frida Rångtell | Sleep researcher and sleep expert at Napp

Use a traditional alarm clock

Keeping your smartphone next to the bed makes it tempting to check social media or emails. Instead, try using a traditional alarm clock. Models that allow you to adjust brightness are especially helpful. This can make it easier to fall asleep without distractions and wake up more gently in the morning.

Try progressive muscle relaxation

Progressive muscle relaxation involves tightening and then relaxing muscle groups from your feet to your head, one by one. This technique helps release tension in the body, reduce anxiety, lower heart rate, and promote sleepiness.

Dr. Lindsay Browning | Sleep expert and author of Navigating Sleepless Nights

Schedule time to worry before bed

Negative thoughts often rush in as soon as you lie down. That’s usually because you haven’t had time to process them during the day. Experts recommend setting aside about 15 minutes for a “thought-clearing” session—writing down your worries in a notebook. This practice helps prevent those thoughts from repeatedly resurfacing once you’re in bed.

Don’t stay in bed too long

People who struggle with sleep often try to compensate by staying in bed longer. However, this can actually increase stress around sleep. The key is maintaining consistent bedtimes and wake-up times. Whether you slept well or poorly, stick to the same routine. It’s also important not to spend excessive time in bed. If your typical sleep duration is seven hours, aim to keep your time in bed only slightly longer than that. For example, if you need to wake up at 6:30 a.m., try not to go to bed before 11:00 p.m. This prevents your brain from learning that the bed is a place for being awake rather than sleeping.

Source: https://www.gqkorea.co.kr/