To get a good night’s sleep, you can try these tips:
- Create a sleep schedule: Go to bed and wake up at the same time every day, and try to limit your sleep to eight hours.
- Avoid stimulants: Avoid caffeine, nicotine, and alcohol for at least four hours before bed.
- Make your room comfortable: Keep your bedroom cool, dark, and quiet. You can use blackout curtains, earplugs, or a sound machine to help block out noise.
- Avoid screen time: Don’t use your phone, tablet, computer, or watch TV in bed.
- Exercise: Try to exercise before dinner.
- Eat well: Don’t go to bed hungry or full. You can try eating a light snack before bed.
- Relax: Try taking a warm bath before bed, or reading a book. You can also try yoga, meditation, or the 4-7-8 breathing method.
- Manage stress: If you’re having trouble sleeping because of daytime worries, try writing down ways to deal with them.
- Consider your mattress: If you often wake up with a sore back or neck, you might want to try a different mattress firmness or pillows.
