Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive.
You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
- Stick to a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends.
- Create a sleep-friendly environment. Keep your bedroom cool, dark, and quiet, and use a comfortable mattress and pillows.
- Avoid screens before bed. The blue light emitted by TVs, computers, and phones can disrupt your natural sleep patterns.
- Relax before bedtime. Try a relaxing activity like reading a book, taking a warm bath, or listening to soothing music to help you wind down.
- Avoid caffeine, alcohol, and heavy meals close to bedtime. These can interfere with your sleep.
- Exercise regularly, but avoid vigorous exercise close to bedtime.
- Try not to nap during the day.
- If you have trouble falling asleep, try relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization.
- Consider using white noise or a sleep app to help block out distractions and create a more peaceful sleep environment.
- If you continue to have trouble sleeping despite trying these tips, it may be a good idea to speak with a healthcare professional. They can help you identify any underlying issues and recommend other treatment options.
