10 Tips To Improve Your Sleep

Keep a consistent sleep schedule

Try to go to sleep and wake up at about the same times every day — even on weekends. This reinforces your body’s sleep cycle which can make it easier for you to fall asleep and wake up every day.

Relaxing bedtime routine

A relaxing bedtime routine helps you unwind so you’re ready to sleep. And keeping a consistent routine helps your body recognize that it’s bedtime when you start the routine

Turn off electronic devices before you go to sleep

Melatonin is a chemical that controls your sleep/wake cycle. When your melatonin levels dip, it can be more difficult to fall asleep. Devices that emit blue light can also distract you, keeping your brain alert.

Exercise regularly

Just avoid exercising within an hour or two of your bedtime. This can increase your energy levels and body temperature, which may make it harder to fall asleep.

Limit your caffeine intake

The effects of caffeine can last 3 to 7 hours after you consume it. This means that your afternoon cup of coffee may keep you awake and alert a lot longer than you’d like.

Make your sleep environment

It’s also important to make sure you have a comfortable mattress, pillows, and bed linens. The more comfortable you are, the easier it may be to fall asleep and stay asleep.

Use your bed only for sleep

However, it’s important to use your bed for sleep and sex only. This helps strengthen your brain’s association between your bed and sleep, making it easier to fall asleep.

Go to bed only when you’re tired

If you’re not tired, avoid lying in bed while you toss and turn. Instead, try doing a relaxing activity until you start to feel tired, then head to bed.

Limit napping

Napping during the day can make it harder to fall asleep later and may make you more prone to waking up during the night.

Manage stress before going to bed

Research suggests that a weighted blanket may help with anxiety and insomnia, and it may provide benefits similar to deep pressure therapy.

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