Are you tossing and turning at night, unable to get the restful sleep your body needs? Poor sleep can lead to fatigue, irritability, and even health issues.
Fortunately, science has uncovered effective ways to improve your sleep. Here are seven proven tricks to help you drift off faster and wake up refreshed.
Stick to a Sleep ScheduleGoing to bed and waking up at the same time every day helps regulate your body’s internal clock. Even on weekends, maintaining a consistent schedule improves sleep quality.
Create a Relaxing Bedtime RoutineEngage in calming activities before bed, such as reading, meditating, or taking a warm bath. Avoid screens at least an hour before bedtime to reduce blue light exposure.
Optimize Your Sleep EnvironmentKeep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows to support better sleep posture.
Limit Caffeine and Heavy MealAvoid caffeine in the afternoon and evening, as it can disrupt sleep. Also, try to eat dinner at least two hours before bedtime to prevent discomfort.
Get Regular ExerciseEngaging in physical activity during the day promotes deeper sleep at night. Just avoid intense workouts close to bedtime.
Manage Stress and AnxietyPractice relaxation techniques like deep breathing or journaling to calm your mind before bed.
Limit NapWhile short naps can be beneficial, long naps can interfere with nighttime sleep. Keep naps under 30 minutes.