5 ways to improve sleep routine and quality of sleep

Difficulties falling asleep, waking up during the night, and insomnia disrupt our ability to relax and recharge at night. As a result, in the morning, we may feel low on energy and annoyed.

One of the newer ways to address this issue is to use an AI chatbot, like ChatGPT, Gemini, or ChatOn, to enhance your sleep routine and quality of sleep. In this article, you’ll find the most helpful tips and life hacks for better sleep.

Discover and implement the best sleep habits

If you struggle to fall asleep, the first step is to analyze your daily routine and identify habits that may disrupt your sleep. Some of these are obvious, such as scrolling through the newsfeed in bed, but others might require a discussion with an AI chatbot to be detected. You can describe what you do, eat, and drink during the day, and ask the AI to highlight factors that may prevent you from calming and falling asleep.

Once you reveal the weak points in your daily routine, you can ask an AI chatbot to offer you helpful habits and choose the ones that suit you best. Personally, I was surprised that eating food like almonds, kiwi, or bananas can help you doze off faster.

Find your perfect soundscape and bedtime rituals

The time you spend preparing for bed has a big impact on how quickly you fall asleep. First, you can optimize your sleep environment—for instance, by adjusting the room temperature, replacing your usual curtains with blackout ones, or using a white noise machine. Second, you can create a relaxing atmosphere in your bedroom by choosing a special soundscape with nature sounds or calming music.

Instead of searching the internet for the best melodies and bedtime rituals, you can ask an AI chatbot and describe to it your preferences. Based on your tastes and lifestyle, the AI can recommend the most suitable melodies to help you unwind.

Listen to stories for relaxation and to reduce anxiety

It can be difficult to stop thinking about work, family, or the news you heard during the day. To help calm your mind, try listening to relaxing stories and fairy tales. When a warm, pleasant voice tells a meditative story, you start thinking about the plot and shift your focus from negative thoughts.

From my personal experience, I can even fall asleep in the middle of the story and finish listening to the rest the next day. Many AI chatbots today have such a feature—a voice mode that unlocks endless possibilities for generating and listening to stories. You can ask an AI chatbot like ChatOn to create a bedtime story tailored to your preferences, and even narrate it aloud.

For example, you may use a prompt like this: “Tell me a bedtime story about a little girl who lives in a seaside village and is looking for friends. The story should have a happy ending and plenty of beautiful landscape descriptions.”

Try different meditations and breathing exercises

One of the best ways to fall asleep and improve the quality of your sleep is by meditating and practicing breathing exercises that help reduce stress levels and promote relaxation. At first, it can be difficult to concentrate on your breath and body sensations, but with just a few attempts, you’ll start to see a significant effect.

If you aren’t into yoga or other body and mind practices, you might wonder where to find a good meditation guide or exercise instructions. The answer is simple: ask an AI chatbot to generate a meditation for you or guide you through relaxing exercises.

Discuss your feelings

Would you like to discuss your situation and emotions that are disturbing your sleep? Sometimes, the possibility to express your feelings can make a big difference. If you don’t have a friend or a psychotherapist who can listen to you and help process your situation, you can talk to an AI bot. Based on your responses, the AI can determine what’s going on with you and what might need attention. For example, the bot can provide general insights on psychology, behavior, and relationships.

You can also upload text messages or emails and ask the bot to analyze them; an outside perspective can help you see the situation in a new light. Additionally, chatting with a bot encourages people to ask deeply personal questions without fear of judgment. The AI will always listen and offer rational recommendations.

In addition

One of the biggest advantages of using AI to improve your sleep routine is that chatbots are available anywhere, anytime. They are here for you to provide support and helpful resources, especially during those restless nights.