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  • Writer's pictureTOVI's Science Communicator, Ashley Miller-Dykeman, M.A.

4 Daytime Habits That'll Improve Your Sleep

Woman looking outside during the daytime after sleeping.
Photo: TuiPhotoengineer/iStock

Getting good sleep doesn’t just depend on sleeping in a dark, quiet room. There are things you can do during the day to improve your sleep!

In this article, we’ll show you four habits that’ll help you get quality sleep later on.

1. Wake up around the same time each morning

Prepping for a good night of sleep starts first thing in the morning!

Keeping a consistent sleep schedule is a crucial part of getting quality rest. Waking up at 7 AM one day and 11 AM the next can throw off your body’s natural sleep rhythm. Instead, try to maintain a consistent wake-up time that doesn’t change by more than an hour. And yes, this includes weekends!

2. Get exercise

Exercising during the day will help you burn off some of your energy. There’s no perfect time to exercise - some people prefer mornings and others like evening workouts.

It’s useful to know what time works best for you, so try a few different routines and note what you find easier to maintain. Just be sure to avoid high-intensity exercises within an hour of when you plan to sleep.

3. Get outside during the day

Everyone has an internal clock that is influenced by exposure to light. Getting exposure to light, especially sunlight, during the day can help keep your internal clock on track and improve your sleep. Going for walks, sitting outside, or just opening up a window can all help with your sleep.

4. Keep an eye on naps and caffeine


Some daytime habits can sabotage your sleep and are worth paying attention to.

Caffeine is known for its ability to wake you up, and naturally, too much caffeine too close to bedtime can harm your sleep quality. Try to avoid drinking caffeine within 6-8 hours of your bedtime to limit its effects.

Note: some people are more sensitive to caffeine’s effects and benefit from stopping caffeine intake even earlier in the day.


Napping for too long or too close to the time you plan to sleep can also be detrimental to sleep. If you’re a napper, try to nap before 2 PM or 3 PM and limit them to 20 minutes or less.

Some of the things you do during the day can influence your sleep. With these habits in mind, you can improve your sleep before it even gets dark! If you'd like support with creating good work habits, download the TOVI app – it's free!


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