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4 Daytime Habits You Should Adopt For Better Sleep At Night

Storage Bed, Storage Bed With Mattress

A good night’s sleep is just as important as a balanced diet and regular exercise routine for your health. However, the quality of your sleep doesn’t solely depend on what you do around bedtime. Cultivating healthy habits during the day can significantly enhance your rest at night as well. Throughout the day, you’re priming your body to wind down and go to sleep when it’s time for bed.

If you’re having trouble falling asleep and staying asleep at night, try adopting these 4 healthy daytime habits to improve the quality of your sleep.

1. Wake up at the same time daily

Many factors come into play when maintaining a healthy circadian rhythm, which is your body’s internal clock that signals it is time to sleep or wake up. However, this rhythm naturally lines itself up with when the sun rises and sets.

Being consistent with the time you go to bed at night and wake up in the morning can be beneficial to improving sleep quality. Studies have shown that having an irregular sleep schedule can mess up your circadian rhythm and melatonin levels – both of which are crucial for sleep.

If you are having difficulties falling asleep at night, try to create a regular sleeping cycle, even during the weekends. After some time, you’re likely to wake up feeling more refreshed and energised in the morning – and you may not even need an alarm!

2. Get regular exercise

Apart from improving your fitness, exercise can also enhance your sleep and has been highly recommended by experts to treat those who struggle with insomnia. Regular exercise during the day can help you to fall asleep faster and into deeper stages of sleep at night. From cardio to strength training and yoga, any form of exercise can help to alleviate your anxiety levels and improve your sleep.

But although exercise is vital for a good night’s rest, working out too late in the day can lead to sleep issues. This is because exercise has a stimulatory effect, which increases your alertness and the production of hormones such as adrenaline. Plan your workout routine ideally in the morning, or do it till early evening latest.

3. Declutter your space

Believe it or not, having clutter in your bedroom can cause sleep disturbances at night. While you may not notice it, a messy environment is subconsciously registered by your brain as a task that needs to be completed. As the clutter accumulates, it may increase your stress and anxiety levels – a major factor is getting quality sleep. During the day, set aside some time to organise your belongings to prevent the mess from piling up.

An effective way to keep your bedroom organised is by utilising storage solutions. With your bed likely being the largest piece of furniture in your room, why not double its function as a storage space as well! At Four Star, we provide a range of storage beds with German Hydraulic lift system that can be paired with our signature mattresses. Available in a wide variety of fabrics with customisable storage compartments, you can take your pick in choosing a storage bed frame that suits the style of your bedroom!

4. Avoid long naps

 Although taking a nap may seem like a good idea when you feel sluggish after lunch, an afternoon snooze can make it difficult to get quality sleep at night. Sleeping in the day can confuse your circadian rhythm and cause you to struggle when trying to fall asleep at night.

However, this isn’t to say that power naps aren’t beneficial – you just have to do them right. A short nap can enhance your daytime brain function, but a long one can pose negative health effects and disrupt nighttime sleep quality. Keep your naps to less than 30 minutes and not past 4 pm.


Getting proper sleep improves your physical and mental health, as well as keeps you feeling more energised during the day. In addition to cultivating healthy daytime habits, a comfortable mattress is crucial to ensuring you feel relaxed for a good night’s rest.

If you’re looking to shop for one, explore the range of mattresses in Four Star – from cooling to memory foam mattresses that promote spinal support, regulate your body temperature and reduce static electricity in your body for better nights of sleep.

Be sure to check out our new DETENSE | ArcticSilk® Advanze Aire Flex™ which features revolutionary Japanese technology and Silk-feel eco-fibers fabric for a luxurious, cooling sleeping experience! Head down to our Four Star stores to try our mattresses in person or buy our mattress online with just a click of a button!


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