Many people believe sleep problems begin the moment they lie down in bed. But according to British sleep therapist Heather Darwall Smith, what you do during the day plays a far greater role in how deeply you sleep at night.

If you find yourself staring at the ceiling at 3 a.m., anxiously forcing your eyes to close, stop right there — because, as she puts it, “Sleep is not something you can force.”

Instead of obsessing over falling asleep, experts recommend focusing on six daily habits that naturally reset your internal body clock and promote restful, uninterrupted sleep.

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1. Wake Up at the Same Time Every Day

Consistency is the foundation of healthy sleep. Waking up at the same time each morning — including weekends — reinforces your circadian rhythm, the internal clock that regulates when you feel awake and when you feel sleepy.

When your wake-up time is predictable, your body learns exactly when it should release the right hormones to help you fall asleep effortlessly at night.

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2. Start Your Morning Fully Awake

Exposure to morning daylight is one of the strongest signals for your brain to reset its internal clock. Natural light suppresses melatonin (the sleep hormone) and boosts cortisol at the right time, helping you feel energized during the day.

Avoid sleeping in or “catching up” on lost sleep. Although tempting, it disrupts sleep pressure and weakens your ability to fall asleep later. A structured morning routine — opening the curtains, hydrating, stretching, or taking a short walk — helps anchor your entire day.

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3. Give Your Brain Real Breaks

If your mind is overstimulated all day, it’s extremely difficult for your brain to slow down at bedtime. To prevent cognitive overload, incorporate short mental breaks throughout the day.

This can be:

• letting your mind drift or daydream

• walking without your phone

• dimming the lights for a few minutes

• reading something calming

• stretching or listening to soft music

When your brain experiences real downtime during the day, it becomes much easier to disengage at night.

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4. Create a Clear Difference Between Day and Night

Your body needs clear signals to understand when it’s time to be alert and when it’s time to rest. If you sit for hours without moving, your circadian rhythm becomes confused.

To reinforce the distinction between activity and rest:

• stand up and stretch every hour

• walk during phone calls

• move between meetings, even briefly

These small actions send your body consistent reminders that daytime is for movement, making nighttime rest easier and more natural.

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5. Address Unresolved Emotions

Emotional tension is one of the most underestimated causes of insomnia. If your mind feels unsettled, your body often remains alert, even when you’re exhausted.

Experts recommend acknowledging whatever is bothering you — instead of suppressing it — and using grounding techniques such as:

• deep breathing

• weighted blankets

• warm water or herbal tea

• calming pre-bed rituals

• soft lighting

These practices signal safety to the nervous system, lowering stress hormones and preparing your body for sleep.

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6. Stop Trying to Force Sleep

The harder you try to sleep, the more awake you become. This mental struggle creates a frustrating cycle that feeds insomnia.

Instead of fighting with your mind, shift your focus to rest, not sleep.

Lie still, breathe slowly, listen to something soothing, or simply allow your thoughts to pass without reacting. When the pressure to “sleep now” disappears, sleep often follows naturally.

If you’ve made lifestyle changes but continue to struggle night after night, Darwall Smith recommends seeking professional evaluation — as it may indicate an underlying sleep disorder.