Wake Up Refreshed! 3 Habits for Better Sleep

I got enough sleep…why am I still tired? 
Waking up in the morning always feels like a struggle…
Sound familiar? We've all had days where we wake up feeling off, and everything feels harder than it should.
Then I happened to see a Japanese TV show that said “The key is improving your sleep quality.” That totally opened my eyes.
In this article, I’m sharing three simple sleep habits that felt realistic for me, and might help you get the good quality sleep you’ve been missing, too! 

What Does “Good Quality Sleep” Really Mean?

Getting a good night’s sleep doesn’t just mean sleeping for a long time. It means sleeping deeply for the amount of time your body actually needs.
If you often feel tired despite sleeping enough hours, poor sleep quality may be the reason. While the ideal amount of sleep varies by age and individual, here are some general guidelines:

• Adults: at least 6 hours, ideally 6–8 hours
• Children: - Elementary school: 9–12 hours - Middle/High school: 8–10 hours
• Seniors: under 8 hours, to avoid oversleeping

And here’s a tip: If you feel sleepy during the day, a 15–30 minute nap after lunch (known as a "power nap") can help.

Why does sleep quality matter?

When you don’t get good-quality sleep, it can affect your mental and physical health too.
Chronic lack of sleep can increase the risk of:

• Decreased cognitive function (e.g., memory, judgment)
• Increased stress and risk of depression
• Weakened immune system (more likely to catch colds and infections)
• Higher risk of lifestyle diseases (e.g., high blood pressure, diabetes, obesity)

Even small disturbances in your sleep can affect your body and mind. That’s why it’s worth taking a moment to check in with your sleep habits.

3 Habits to Help You Sleep Better

Getting good quality sleep is essential, not just for feeling refreshed in the morning, but for protecting your overall health, too.
Here are three simple habits you can start today to improve your sleep and wake up feeling better.

01Create a Sleep-Friendly Environment

The first step to better sleep is making sure your bedroom is a relaxing space.
Check if your room’s temperature, lighting, and noise level are comfortable, and make sure your mattress and pillow suit your body.

• Room temperature: 25–28°C (77–82°F) in summer, 18–22°C (64–72°F) in winter
• Lighting: Dim the lights in the evening to help your body wind down
• Noise: Keep the room as quiet as possible
• Bedding: Choose a mattress and pillow that keep your body in a natural, upright posture, and go for breathable, moisture-wicking sheets and pajamas

02Keep a Regular Routine

Going to bed and waking up at the same time every day helps reset your internal clock. Adding light physical activity during the day (like walking or stretching) can also help you sleep better at night.

03Wind Down Before Bed

We all find ourselves scrolling on our phones before bed, but blue light from screens can stimulate the brain and make it harder to fall asleep.
Try turning off screens at least one hour before bed, and instead spend that time reading a book, listening to calm music, or doing something that helps your body and mind relax.

Conclusion

I’ve come to realize how important sleep quality is for starting the day feeling refreshed, and for maintaining good health overall.
Personally, I’ve started making small changes, like switching my pillow, doing light stretches in the morning, and taking longer walks with my dog.
Little habits, when done consistently, really do make a difference.
I hope you’ll find your own "better sleep routine" too, and wake up to brighter mornings ahead!