- Create A Consistent Sleep Schedule
- Make A Quality Sleep Environment
Most people sleep best in a dark, quiet, and cool bedroom. Too much light or noise at night can keep people awake or interrupt sleep. An eye mask or blackout curtains can eliminate unwanted light, and earplugs and noise machines can reduce distracting noises. Additionally, a fan can cool the room and serve as a noise machine.
Replacing old, worn, or uncomfortable mattresses and pillows with new and supportive ones can help improve sleep quality. The best mattresses and pillows for sleep depend on an individual’s preferred sleep positions and physical needs.
- Avoid Caffeine, Nicotine and Alcohol before bed time
- Exercise During The Day
- Avoid Screens Before Bed
Setting electronic devices aside at least 30 minutes before bedtime can make it easier to fall asleep. Phones, tablets, computers, and other electronics with screens emit blue light, which can disrupt the body’s natural production of the sleep hormone melatonin and make it difficult to fall asleep.
Instead, sleep experts advise developing a relaxing routine in the hour before bedtime. During this period of winding down, choose a restful activity such as reading or taking a warm bath.