Following are the 10 tips that can help you sleep better:
1. Maintain a regular sleep schedule: Try to go to sleep and get up at the same times every day, even on the weekends.
2. Make your bedroom cool, quiet, and dark to promote restful sleep. Use soft bedding and spend money on a quality mattress.
3. Avoid using screens right before bed because the blue light they emit can disrupt your body’s normal sleep-wake cycle. At least an hour before going to bed, try to avoid using screens.
4. Steer clear of caffeine and alcohol. Both of these stimulants can keep you awake and impair the quality of your sleep.
5. Exercise frequently: Regular exercise can enhance your sleep, but avoid working out too close to bedtime.
6. Use relaxation techniques: Yoga, meditation, and deep breathing are all great ways to unwind and get ready for bed.
7. Limit daytime naps: If you must take a nap during the day, keep it brief (between 20 and 30 minutes) and steer clear of taking it in the afternoon.
8. Avoid eating large meals right before bedtime because doing so can make it difficult to fall asleep. Try a small snack if you’re hungry right before bed.
9. Create a sleep schedule: A regular sleep schedule can tell your body when it’s time to go to bed. Take a warm bath, soak in a book, or turn on gentle music.
10. Seek assistance if you frequently have sleep issues: If you frequently have sleep issues, you might want to speak with a healthcare professional.