Habits To Sleep Like a Child

For many of us, good sleep feels like an impossible dream. We long for the days when we could fall asleep effortlessly and wake up refreshed, rather than groggy and craving more rest. While restful sleep may be harder to achieve as an adult, it is far from impossible. With the weight of responsibilities, stress, and a more sedentary lifestyle, we must be intentional about reinforcing our body’s natural rhythms. Here’s how you can reclaim the deep, restorative sleep of childhood.

The Most Important Habit: Light Exposure

If you take away just one habit from this post, let it be this: increase your light exposure in the morning and reduce it at night.

Melatonin is the key hormone that regulates sleepiness in our bodies. When you wake up, it’s essential to get plenty of light in your eyes as soon as possible. This process acts like a timer, signaling to your brain that the day has begun. Your body will then begin counting down, gradually releasing melatonin until you have enough to fall asleep naturally at bedtime.

Natural sunlight is always the best option, but if that’s not available, bright artificial lights can help: Sunlight Lamp.

Just as important as getting bright light in the morning is reducing it in the evening. One of the biggest improvements in my sleep quality came from lowering my exposure to artificial light at night. There are multiple ways to achieve this:

Supporting Your Body’s Natural Rhythm

The goal of these habits is simple: to help your body clearly distinguish between wakefulness and sleep. Here are a few additional habits that reinforce your natural circadian rhythm:

1. Consistent Sleep and Wake Times

Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—can significantly improve sleep quality. Aim for at least eight hours of sleep. Sleep tracking apps can help monitor your patterns and ensure you’re getting the rest you need.

A consistent sleep schedule strengthens your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. Over time, your body will naturally anticipate when it’s time to rest, reducing the need for alarms or excessive tossing and turning.

2. Exercise for Better Sleep

Exercise is crucial not only for overall health but also for better sleep. Try to get your workouts in earlier in the day rather than in the evening. Morning exercise helps regulate your sleep cycle and increases the likelihood of feeling naturally tired at night.

Engaging in moderate aerobic activity, like brisk walking, swimming, or cycling, can improve sleep quality, while strength training builds resilience against stress-induced restlessness. However, high-intensity exercise too close to bedtime may have the opposite effect, increasing alertness and making it harder to wind down.

3. Create a Relaxing Nighttime Routine

Children thrive on bedtime routines, and adults can benefit from them too. Establishing a calming pre-sleep ritual signals to your brain that it’s time to wind down. Consider incorporating some of the following:

• Reading a physical book (instead of scrolling on your phone)
• Drinking a warm, caffeine-free beverage like chamomile tea
• Taking a warm bath or shower to help lower your body temperature
• Practicing deep breathing or meditation to ease stress

By repeating these actions nightly, your body will associate them with sleep, making it easier to drift off effortlessly.

4. Manage Your Caffeine Intake

Caffeine can stay in your system for hours, affecting your ability to fall asleep. Try to limit caffeine consumption to the morning and early afternoon. If you’re particularly sensitive, consider switching to herbal tea or decaf coffee in the latter half of the day.

5. Optimize Your Sleep Environment

Your bedroom should be a sanctuary for sleep. Small environmental tweaks can make a significant difference:

• Keep your room cool – A temperature of around 65°F (18°C) is ideal.
• Eliminate noise disturbances – Consider using a white noise machine or earplugs.
• Invest in a quality mattress and pillows – Your sleep surface matters.
• Block out excess light – Blackout curtains or an eye mask can be beneficial.

6. Magnesium for Relaxation

Many people find that taking a magnesium supplement 30-60 minutes before bed helps with relaxation and deeper sleep: Magnesium Supplement.

Magnesium supports muscle relaxation and nervous system function, helping to ease tension and quiet the mind before bed. Foods rich in magnesium include nuts, seeds, leafy greens, and dark chocolate. However, if your diet lacks sufficient magnesium, a supplement can help bridge the gap.

The Power of Unplugging Before Bed

Technology has become a significant part of our daily lives, but too much screen time before bed can wreak havoc on your sleep. The blue light emitted from phones, tablets, and computers suppresses melatonin production, making it harder to fall asleep.

To mitigate this, consider setting a digital curfew at least an hour before bedtime. Use this time to engage in low-stimulation activities like journaling, listening to calming music, or stretching. If you must use screens, enable a night mode setting or wear blue light blocking glasses.

Why Sleeping Like a Child Matters

We often associate childhood sleep with deep, uninterrupted rest, free from the worries and distractions of adulthood. While life may be more complicated now, the principles that allowed for such restorative sleep remain the same.

By making small, consistent adjustments to your daily habits—prioritizing morning light, reducing evening light, maintaining a steady sleep schedule, exercising, optimizing your sleep environment, and embracing relaxation techniques—you can tap into your body’s natural ability to achieve deep, rejuvenating rest.

Good sleep isn’t just about feeling better the next day. It impacts every aspect of your life, from cognitive function and emotional well-being to immune health and longevity. Prioritize sleep, and you’ll be amazed at how much it transforms your overall quality of life.

Try these habits for a week and observe the difference. Sleep like a child again—because deep, restorative rest isn’t just for the young; it’s for anyone willing to make it a priority.