Here’s a list of the top suggestions to sleep better at night:
- Get into bed when you feel sleepy enough to fall asleep without tossing and turning or staring at the ceiling for hours on end. Exercise regularly: exercise helps to promote healthy sleep patterns by increasing your body’s production of melatonin and lowering stress levels. Try exercising at least 30 minutes per day at least three days per week.
- Keep your bedroom cool and dark. Make your room as dark as possible. If your room isn’t dark enough, use blackout curtains or an eye mask. A cool temperature helps induce sleep.
- Dim the lights in your bedroom at least an hour before bedtime (this will help you fall asleep faster).
- Avoid bright screens before bedtime—they can interfere with your body’s production of melatonin, a hormone that regulates sleep-wake cycles. Limit the time spent in front of a screen before going to sleep, especially if it’s late at night or early in the morning. The light from screens can interfere with your circadian rhythm, so try turning off devices at least one hour before bedtime.
- Don’t drink caffeine after 2 p.m., since it can take up to six hours for caffeine to leave your system and make it difficult for some people to fall asleep or stay asleep. Limit your caffeine intake: caffeine can interfere with your body’s natural sleep cycle by delaying the release of melatonin (the hormone that signals your brain that it is time for sleep). Don’t drink alcohol or caffeinated beverages within two hours of going to sleep; these substances can actually make it harder for you to fall asleep and stay asleep throughout the night!
- Don’t eat heavy meals or exercise just before bedtime—these activities can make it harder for you to fall asleep quickly and stay asleep through the night.
- If your mind is racing at night, keep a pen and paper on your nightstand so you can write down any thoughts or worries that come up during the day so they don’t keep you up.
- Create a routine to wind down in the evening, and stick to it—even on weekends! A regular routine helps you unwind and makes it easier to fall asleep when it’s time for bed.
- Exercise regularly: exercise helps to promote healthy sleep patterns by increasing your body’s production of melatonin and lowering stress levels. Try exercising at least 30 minutes per day at least three days per week. Exercise regularly during daylight hours (when it’s safe outside), so that your body has enough energy stored up for sleep at night (just avoid strenuous workouts too close to bedtime). Exercise regularly, but not too close to bedtime—exercising too close to bedtime can cause insomnia because it boosts adrenaline, which makes it harder for you to relax and fall asleep.
- Try taking a warm bath before bedtime – this will relax your muscles and help them become more flexible, which will make it easier for you to fall asleep later on!
- Establish a regular sleep schedule: go to bed and get up at the same time every day, even on weekends.