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According to health specialists, your quality of sleep is just as important as diet and exercise for your overall well-being. If you’re not getting a proper amount of shut-eye, you’re setting yourself up for a host of issues, both relating to your physical and mental health.

So if you want to make a change in 2025 and improve your slumber once and for all, consider these lifestyle changes in order to get a good night’s sleep.

Go For A Run During The Day

About four months ago, I began running — and I’m obsessed in the best possible way! Initially, my “running” consisted of a mix of walking and short bursts of running for about 15 minutes a day. Over time, I naturally found myself wanting to run for longer stretches. Now, I’ve built up to 30-minute daily sessions. To keep things interesting and challenging, I vary my focus: some days I work on endurance, other days on speed, and I make sure to incorporate strength training at least once a week.

I added this exercise into my daily routine due to the number of physical and mental health benefits the sport brings, according to health specialists. And, surprise, surprise, it turns out the experts are onto something. 

Why? Because the more I incorporate running into my daily routine, the more improvements I notice in my overall health. Not only has running practically cured my crippling anxiety (a miracle in itself) but it also has taken inches off my waistline. Hey, I’m not complaining!

But here’s another awesome benefit to running that not enough people talk about — for many, running is the ultimate cure for insomnia. And I should know — I’ve suffered through sleepless nights throughout my whole life. With thoughts and worries constantly racing through my head, I found it impossible to drop off into slumber-land. I couldn’t help but envy my ex-boyfriends, who seemed to drift off the moment their heads hit the pillow. What was their secret? What was I missing? And why couldn’t I fall asleep so easily?

Fortunately, once I incorporated 30 minutes of cardio and aerobics into my daily life, I was finally able to get the top quality sleep imaginable. Before taking up running, I was the lightest sleeper in the world. But now that I release so much energy through my daily cardio, I’m exhausted enough to sleep through a hurricane. 

It’s insane how much my sleep routine has transformed since taking up running — no melatonin pill can compare to the natural drowsiness that follows a solid workout earlier in the day.

It’s worth noting, though, that while some runners have no trouble sprinting right before bed, most experts recommend exercising earlier. Running too late at night can leave you feeling too energized to settle into a restful sleep.

Avoid Screen Time In The Bedroom (If Possible)

Now, this is one that gets everyone up in arms — I need my phone and laptop in my bedroom, you might be thinking. What if there’s a family emergency? What if there’s a work problem? What if I miss out on my friend’s really funny meme they DM me at 2 am?

I get it — we’re living in an age where it’s close to impossible to function without our cellular devices-laptops-ipads-etc. What if transforming your bedroom into a tech-free sanctuary could significantly enhance your sleep quality for the long term?

My friend swears by this — she and her boyfriend have this rule where they ban all screens in their bedroom. Essentially, it’s a screen-free zone — strictly meant for resting and bonding. According to my friend, it has been the ultimate cure for both her insomnia and her relationship. Double-whammy! 

Read A Book Right Before Bed 

Several sleep studies swear by this method, suggesting how beneficial it is to read a book just before bedtime. By getting lost in a literary classic while snuggled up in bed, you’ll feel all the stressors and anxieties of your daily life melting away, page by page. Did you know that the simple act of reading can reduce stress build up by a whopping 68%? Time to crack open those books, ladies and gents. 

Just be sure you steer clear of books that are so scary they’ll keep you tossing and turning all night. *Side-eyeing you, Ira Levin and Stephen King.* Instead, find the best books for a peaceful state of mind. Anything that’s thoughtful, yet on the lighthearted side should do the trick.  

Invest In An Aromatherapy Diffuser & Essential Oils

I believe it’s essential to transform my dull ol’ bedroom into a space that evokes the calm and relaxation of a spa or a zen retreat. If your bedroom feels more like any old room that happens to have a bed in it, then you’re going about it all wrong. Work for a sense of ambience and an overall atmosphere that encourages feelings of relaxation and rest. 

One of the simplest ways to create a restful atmosphere in any room is by adding a diffuser. To use it, fill the reservoir with water up to the indicated line, then add a few drops of your favorite essential oils. Once turned on, the diffuser releases a gentle mist, spreading soothing scents throughout the space. I love this specific diffuser from Amazon Prime, since it’s simple to use, spacious, and fairly priced. 

As for which essential oils I most enjoy, I adore the Well-wishing Zen Breeze Serenity set from Asakuki, sold on Amazon Prime. This set offers some terrific essential oils for your sleepy needs, including Rest, Breathe, Balance, and Unwind. 

Another essential oil set I love is specifically tailored for sleepytime. It has oil sets like Sweet Dreams, Best Rest Ever, De-Stress, Calm Mind, and Ease the Snore just to name a few. In fact, I just bought a new set tonight since I’m such a huge fan. By using oils like lavender, cedar, and mint, you’ll be in snooze-mode the moment your head hits the pillow. Believe me, it works!

Korean Face Masks For Unwinding Mode

To enhance the calming atmosphere of your bedroom, try using Korean face masks from Amazon — they’re a fantastic way to unwind and truly relax after a long and stressful day. Korean face masks are awesome because they’re not only great for your skin, but they help you relax and make you feel as though you’re in your very own at-home spa. 

With a variety of refreshing options like seaweed, avocado, pomegranate, acai berry, cucumber, and more, these masks are a delightful addition to your nightly self-care routine. Incorporating them into your evening creates a soothing escape after a full day of constant stressors and stimulation. Plus, many of the masks offer ingredients with calming properties, including tea tree oils as well as aloe vera, offering both relaxation and skincare benefits. 

Get The Perfect Sleep Mask & Ear Plugs

I’m telling you, a fine quality sleep mask and a solid set of ear plugs are the ultimate game changers for a good night’s sleep. As someone who’s quite sensitive to sound, I cannot stay asleep unless my ears are stuffed with my favorite foam earplugs. This helps me block out the constant hum of bustling city noises that fill the streets of New York City, late at night. 

As for the sleeping mask, it just helps set the mood as you’re in the process of falling asleep — essentially shutting out the rest of the world by shutting your eyes. Total darkness is essential when you’re attempting rest, so it’s important that you invest in a high quality sleep mask that keeps things as dark as possible. 

I’m obsessed with the WAOAW Sleep Mask from Amazon, because it’s comfy, pitch-black, and breathable against your skin. Honestly, I can’t sleep without it! As for the ear plugs, I have four pairs of Flents Foam Ear Plugs from Amazon, since it’s easy to settle in and gets the job done at a very reasonable price. 

Take these tips to heart and you’ll have the sweetest dreams so you can wake up feeling well-rested, and ready to take on anything the day brings!