Get into a consistent sleep routine – set a regular time for going to bed and waking up and stick to it, even on weekends.
Exercise regularly – regular physical activity has been proven to help improve sleep quality.
Avoid caffeine and other stimulants late in the day – caffeine and other stimulants can stay in your system up to 8 hours.
Avoid nicotine and alcohol – nicotine is a stimulant and alcohol is a depressant, both of which can interfere with sleep.
Make sure your bedroom is comfortable and relaxing – keep the room dark, quiet, and cool, and make sure the mattress and pillows are supportive and comfortable.
Reduce exposure to blue light before bed – turn off electronic devices like phones, tablets, and computers at least an hour before bedtime.
Avoid large meals and beverages late at night – eating late at night can interfere with sleep, as can drinking too much liquid.
Avoid napping during the day – napping during the day can make it harder to fall asleep at night.
Relax before bed – try relaxation techniques like reading, listening to calming music, or taking a warm bath before bed.
Avoid looking at the clock – looking at the clock can cause anxiety and make it harder to fall asleep.
Get some natural sunlight during the day – exposure to natural sunlight helps reset your body’s sleep-wake cycle.
Take a hot shower or bath before bed – taking a hot shower or bath can help relax your body and prepare you for sleep.
Use white noise – white noise can help muffle distracting sounds and make it easier to fall asleep.
Don’t lie in bed awake – if you’re not able to fall asleep, get out of bed and do something calming until you feel tired.
Limit daytime naps – if you need to nap during the day, limit it to 30 minutes or less.
Avoid using your bed for anything other than sleep – don’t watch TV or use electronic devices in bed.
Avoid drinking fluids close to bedtime – drinking too much liquid before bed can cause frequent trips to the bathroom.
Make sure your bed is comfortable – invest in a good mattress and supportive pillows.
Limit your exposure to stress before bed – try not to think
Rest before bed with an evening sleep meditation
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