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Whether it’s work, school, or family commitments, busy weeks can leave you feeling drained and struggling to get the sleep you need. But sleep is essential for your health, mood, and productivity, so finding ways to get better rest, even during hectic times, is crucial.   If you find yourself tossing and turning during a busy week, don’t worry. There are simple strategies you can use to improve your sleep without completely changing your routine. Here are some practical tips to help you sleep smarter and enjoy better rest, even when life gets busy.  

  1. Set a Sleep Schedule

One of the easiest ways to ensure better rest during a busy week is to stick to a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps train your body’s internal clock, making it easier to fall asleep and wake up naturally. Even when you’re busy, try to avoid staying up too late and ensure you’re still giving your body the time it needs to rest.  

  1. Create a Relaxing Bedtime Routine

A bedtime routine can be a powerful way to signal your body that it’s time to wind down. Avoid jumping straight from work to sleep. Instead, take about 30 minutes before bed to relax. This could include reading a book, meditating, or listening to calming music. Creating this routine will help you transition into sleep more easily, leading to better rest throughout the night.  

  1. Limit Screen Time Before Bed

Screens are everywhere—phones, tablets, computers, and TVs. However, the blue light from these devices can make it harder for your brain to relax and prepare for sleep. To get better rest, try to turn off your devices at least 30 minutes before bedtime. Instead of scrolling through social media or watching TV, opt for activities that promote relaxation, like reading or journaling.  

  1. Watch What You Eat and Drink

What you eat and drink during the day can affect how well you sleep at night. Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine can stay in your system for several hours, making it harder for you to fall asleep. Similarly, heavy meals or alcohol may disrupt your sleep cycle, leading to restless nights. Stick to light snacks in the evening and try to avoid caffeine after midday to get better rest.  

  1. Make Your Sleep Environment Comfortable

Your bedroom environment plays a big role in the quality of your sleep. A cool, dark, and quiet room is ideal for better rest. Consider investing in blackout curtains if your room is too bright or using earplugs or a white noise machine if you’re sensitive to noise. Also, make sure your mattress and pillows are comfortable. A simple change, like changing your bedding, can have a huge impact on the quality of your sleep.  

  1. Take Short Naps Wisely

During busy weeks, you may feel tempted to nap to catch up on lost sleep. While napping can be helpful, it’s important to do it in a way that doesn’t interfere with your nighttime sleep. Keep naps short—about 20 to 30 minutes—so that you don’t enter deep sleep, which can make you feel groggy. Also, try to nap earlier in the day, as napping too late can make it harder to fall asleep at night. Also Read: What’s Your Risk Appetite? How to Choose the Right Investments for You

  1. Get Some Exercise

Exercise can help you sleep better, but timing is key. Regular physical activity helps your body stay tired and ready for rest, but try to avoid vigorous workouts too close to bedtime. The best time to exercise is earlier in the day, as this will leave you feeling relaxed and ready for bed. Even light exercise like walking or yoga can help your body wind down and get better rest at night.  

  1. Manage Stress Effectively

Stress is one of the biggest enemies of good sleep. When your mind is racing with worries or anxieties, it can be hard to relax enough to sleep well. To ensure better rest, try to incorporate stress-relief techniques into your day. This could be deep breathing, meditation, or even just taking a short break to clear your mind. The more you can manage stress throughout the day, the easier it will be to get restful sleep at night.  

  1. Limit Liquids Before Bed

If you find yourself waking up in the middle of the night to use the bathroom, try limiting how much you drink in the hour or two before bed. While staying hydrated is important, drinking too many liquids late in the evening can disrupt your sleep. Try to drink the majority of your fluids earlier in the day, and avoid excessive liquids in the evening to minimize nighttime wake-ups.  

  1. Avoid Looking at the Clock

It’s common to wake up in the middle of the night and check the clock, but this can actually make it harder to fall back asleep. Worrying about how much sleep you’re missing can cause anxiety and prevent you from getting better rest. If you wake up in the night, try not to look at the clock. Instead, focus on calming thoughts or relaxation techniques to help you drift back to sleep.  

Final Thoughts

Getting better rest during busy weeks doesn’t have to be impossible. Stick to a regular sleep routine, manage stress, and create a relaxing environment, and you’ll find that you feel more energized and ready to take on your busy days. Sleep is essential, and even when life gets hectic, it’s important to make time for rest. Try these tips, and you’ll soon be sleeping smarter and feeling your best, no matter how busy the week gets.
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This article was first published on 21st April 2025
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chidiogo-akaelu

Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.

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