Ensure your bedroom is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine to create an optimal sleep environment.
Reduce exposure to blue light from phones, tablets, computers and TV screens at least an hour before bedtime. Blue light can interfere with the production of melatonin, the hormone that regulates sleep.
Avoid large meals, caffeine, and alcohol before bed. These can disrupt your sleep cycle and make it harder to fall and stay asleep.
Engage in physical activity during the day. Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous workouts close to bedtime.
Develop a relaxing bedtime routine to signal your body that it’s time to wind down. This can include activities like reading a book, taking a warm bath, practising meditation or deep breathing exercises.
If you need to nap, keep it short (20-30 minutes) and avoid napping late in the afternoon or evening. Long or irregular napping during the day can negatively affect your nighttime sleep.
Practice relaxation techniques such as mindfulness, meditation, or yoga to reduce stress and anxiety, which can interfere with sleep. Keeping a journal to write down your thoughts before bed can also help clear your mind.
{{ primary_category.name }}