Set a consistent sleep schedule: Wake up at the same time daily. Don’t change this on weekends. “Having a fixed wake-up time normalizes sleep as an essential part of your day,” sleep experts
Create a calming bedtime routine: “Budget 30 minutes for winding down,” suggests sleep research. Engage in activities that relax you before bed. A consistent routine forms a critical part of sleep hygiene.
Optimize your bedroom: Make your bedroom cool, dark, and quiet. “Have a comfortable mattress and pillow,” recommends a sleep foundation. Sleep hygiene experts emphasize that your sleep environment significantly impacts sleep quality.
Limit your stimulants: Avoid caffeine in the afternoon and evening. “Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night,” cautions a sleep researcher.
Manage your stress: Practice techniques that help you relax. Exercise regularly: “Regular exercise can make it easier to sleep at night,” notes sleep research. Just avoid intense workouts close to bedtime.
Set a consistent sleep schedule: Wake up at the same time daily. Don’t change this on weekends. “Having a fixed wake-up time normalizes sleep as an essential part of your day,” sleep experts
Create a calming bedtime routine: “Budget 30 minutes for winding down,” suggests sleep research. Engage in activities that relax you before bed. A consistent routine forms a critical part of sleep hygiene.
Optimize your bedroom: Make your bedroom cool, dark, and quiet. “Have a comfortable mattress and pillow,” recommends a sleep foundation. Sleep hygiene experts emphasize that your sleep environment significantly impacts sleep quality.
Limit your stimulants: Avoid caffeine in the afternoon and evening. “Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night,” cautions a sleep researcher.
Manage your stress: Practice techniques that help you relax. Exercise regularly: “Regular exercise can make it easier to sleep at night,” notes sleep research. Just avoid intense workouts close to bedtime.
