1. Stick to a sleep schedule
Stick to a consistent sleep schedule of 7-8 hours per night. If you can't fall asleep within 20 minutes, try a relaxing activity outside the bedroom and return to bed when you feel tired
2. Pay attention to what you eat and drink
Sleep Better by Avoiding Hunger, Heavy Meals, Nicotine, Caffeine, and Alcohol before Bedtime. These substances can disrupt your sleep and cause discomfort.
3. Create a restful environment
Improve sleep quality by optimizing your environment: cool, dark, and quiet room, no screens before bed, and relaxing activities.
4. Limit daytime naps
Manage Your Daytime Naps for Better Nighttime Sleep: Keep naps to one hour or less and avoid napping late in the day. Exception: Night shift workers may need to nap later in the day to compensate for sleep loss.
5. Include physical activity
Enhance Your Sleep with Regular Exercise and Outdoor Time: Regular physical activity can improve your sleep, but avoid exercising close to bedtime. Additionally, spending time outside every day may also promote better sleep.
6. Manage worries
Reduce Stress and Anxiety for a Peaceful Sleep: Resolve worries or concerns before bedtime by jotting them down and setting them aside. Manage stress by organizing, prioritizing, and delegating tasks. Meditation can also help ease anxiety.
7. Don’t consume caffeine late in the day
Caffeine can remain in your bloodstream for 6-8 hours, making it important to avoid consuming large amounts of coffee after 3-4 pm, especially if you're sensitive to caffeine or experience difficulty sleeping.
8. Don’t drink alcohol
Alcohol can disrupt sleep patterns, cause snoring and sleep apnea, and alter melatonin production. It can also decrease nighttime elevations in human growth hormone (HGH), which has essential functions in your body's circadian rhythm.
9. Take a relaxing bath
Bathing or showering before bedtime can improve sleep quality and help you fall asleep faster, especially for older adults. Taking a hot bath 90 minutes before bed can improve deep sleep. Even just soaking your feet in hot water can help you relax and sleep better.
10. Set your bedroom temperature
Body and Bedroom Temperature Can Affect Sleep Quality: Increased body and bedroom temperature can decrease sleep quality and increase wakefulness, with 70°F (20°C) being a comfortable temperature for most people.