Tired of tossing and turning at night? These simple tips will help you sleep better and be more energetic and productive during the day.
Stick to a sleep schedule
Your body's circadian rhythm functions on a set loop, aligning itself with the sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality. If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
Practice a relaxing bedtime ritual
Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
Exercise is one of the best science-backed ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.
Evaluate your room
Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep. These factors include temperature, noise, external lights and furniture arrangement. To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.