Are you having trouble falling asleep at night? Here are five suggestions supported by experts to help you get better sleep and feel better overall:
- Adopt a Regular Sleep Schedule
Aim for at least seven hours of sleep per night and limit your sleep duration to no more than eight hours.
Maintain a consistent bedtime and wake-up time every day, even on the weekends, to help your body adjust to its natural sleep-wake pattern.
- Develop a Calm Nighttime Routine
Prior to going to bed, deal with anxieties and problems to encourage relaxation. To help you relax, think about writing down your ideas or using relaxation methods.
One hour before going to bed, turn off all electronics, including TVs and phones, to reduce distractions and create a peaceful atmosphere.
- Make Sleep Hygiene First
Make sure your bedroom is peaceful, dark, well-ventilated, and quiet to ensure the best possible sleeping environment.
Before going to bed, keep electronics out of the bedroom and stay away from heavy meals, coffee, and alcohol.
- Engage in Regular Exercise
To make it easier for you to fall asleep at night, exercise during the day. Frequent exercise can improve the quality of your sleep.
- Reduce Adrenaline Before Sleep
Large meals, coffee, and alcohol should be avoided right before bed because they can make it difficult for you to go asleep and stay asleep.
If you want to have a drink with dinner, think about cutting back after the first course so that your body has a few hours to process it before going to bed.