Effective Techniques to Improve Your Sleep

Establish a Consistent Sleep Routine

Going to bed and waking up at the same time every day helps regulate your circadian rhythm. Try to stick to your schedule even on weekends.

Create a Sleep-Friendly Environment

Ensure your bedroom is dark, quiet, and cool. Consider blackout curtains, white noise machines, and keeping the temperature around 65°F (18°C).

Limit Screen Time Before Bed

Exposure to blue light from screens can interfere with melatonin production. Avoid phones, tablets, and computers at least an hour before bedtime.

Practice Relaxation Techniques

Techniques like deep breathing, progressive muscle relaxation, or meditation can help calm your mind and prepare you for sleep.

Monitor Your Diet

Avoid caffeine, alcohol, and heavy meals close to bedtime. Opt for light snacks like almonds or bananas if you’re hungry before sleeping.

Stay Active During the Day

Regular physical activity promotes better sleep, but avoid intense exercise right before bedtime as it may have a stimulating effect.