To get better sleep, consider adopting the following evidence-based tips:
Establish a Consistent Sleep Routine
- Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock (circadian rhythm)
- Only go to bed when sleepy and avoid staying in bed awake for long periods; if you can't fall asleep within 20 minutes, get up and do something boring until sleepy again, avoiding bright light exposure
Create a Sleep-Friendly Environment
- Keep your bedroom cool, ideally between 65 to 68 degrees Fahrenheit, quiet, and dark to promote comfortable sleep
- Invest in a good mattress and bedding for comfort
- Block out light with blackout curtains or a sleep mask and minimize noise with earplugs or white noise machines if needed
Manage Light Exposure
- Get at least 30 minutes of natural light exposure early in the day to help set your biological clock
- Avoid blue light from screens (phones, tablets, computers) for at least an hour or two before bedtime; use blue light filters or glasses if necessary
Practice Relaxation Techniques Before Bed
- Spend 30 minutes winding down with relaxing activities such as reading, listening to soothing music, meditation, or deep breathing exercises
- Develop a calming bedtime ritual like taking a warm bath or shower to help your body transition to sleep
Watch Your Diet and Substance Use
- Avoid caffeine, nicotine, and alcohol at least 4-6 hours before bedtime, as they can disrupt sleep quality
- Avoid heavy meals right before bed but don't go to bed hungry; a light snack is okay if needed
Exercise Regularly but Timed Properly
- Engage in daily physical activity, preferably in the morning or early afternoon, as exercise promotes better sleep
- Avoid vigorous exercise within 4 hours of bedtime to prevent stimulation that can interfere with falling asleep
Limit Naps
- Keep naps short (around 20 minutes) and avoid napping late in the day to prevent interference with nighttime sleep
- If you must nap, do so before mid-afternoon and keep it brief
Use Your Bed Only for Sleep and Intimacy
- Avoid using your bed for activities like working, watching TV, or using electronic devices, so your brain associates the bed with sleep
Consider Supplements Carefully
- Melatonin supplements may help some people fall asleep faster, but consult a healthcare professional before use, especially for children
By gradually incorporating these habits, focusing on one or two at a time, you can significantly improve your sleep quality and overall health
