Maintain a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Relaxing Bedtime Routine: Develop calming pre-sleep activities like reading, taking a warm bath or practicing other relaxation techniques.
Create a Relaxing Bedtime Routine: Develop calming pre-sleep activities like reading, taking a warm bath or practicing other relaxation techniques.
Limit Exposure to Screens: The blue light emitted by phones, tablets, and computers can interfere with your sleep. Try to avoid screens at least an hour before bedtime.
Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt sleep patterns and make it harder to fall asleep.
Exercise Regularly: Engaging in physical activity during the day can promote better sleep. However, avoid vigorous exercise close to bedtime.
Limit Naps: While short naps can be refreshing, long or irregular daytime naps can interfere with nighttime sleep. If you need to nap, keep it brief, ideally not more than an hour.
Optimize Your Sleep Position: A comfortable sleeping position that supports your neck and spine can improve sleep quality and reduce the risk of waking up with aches.
Manage Light Exposure: Exposure to natural light during the day and minimizing artificial light at night can help regulate your sleep-wake cycle.
Ideal sleeping temperature: A cooler room is generally recommended for better sleep. However, try to find your ideal sleeping temperature.