Prioritize a consistent sleep schedule; aim for 7-9 hours nightly. Going to bed and waking up around the same time, even on weekends, regulates your body’s natural sleep-wake cycle.
Create a relaxing bedtime routine. Try a warm bath, reading a book, or listening to calming music 30-60 minutes before sleep. Avoid screens during this time; the blue light emitted interferes with melatonin production.
Optimize your sleep environment. Ensure your bedroom is dark, quiet, and cool (around 65°F or 18°C). Invest in comfortable bedding and consider using blackout curtains or earplugs if needed.
Regular exercise improves sleep quality, but avoid intense workouts close to bedtime. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Limit caffeine and alcohol intake, especially in the afternoon and evening. Both substances can disrupt sleep patterns. Similarly, avoid large meals before bed.
Expose yourself to sunlight daily. Sunlight helps regulate your circadian rhythm, improving your sleep-wake cycle. Aim for at least 15 minutes of sunlight exposure each day.
If sleep problems persist, consult a healthcare professional. They can help identify underlying issues and recommend appropriate treatments.
