5 Tips How to Sleep
To get better sleep, it is helpful to establish a consistent routine and create an environment conducive to rest. Paying attention to daily habits, such as diet and exercise, can also significantly improve sleep quality.
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| Black vintage alarm clock showing 1:05 on a wooden bedside table with a sleeping person blurred in the background at night |
Here are five tips for how to get better sleep:
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| A woman stretching peacefully on a bed as part of a relaxing bedtime or morning routine |
- Maintain a consistent sleep
schedule Sticking to a regular sleep schedule helps regulate your body's internal clock, also known as the circadian rhythm. Go to bed and wake up at the same time every day, including on weekends, to train your brain to follow a routine for sleeping and waking. - Create a restful environment Your bedroom should be a sanctuary for sleep
A dark bedroom with blackout curtains creates a peaceful and sleep-friendly environment
Keep the room cool, dark, and quiet. The ideal temperature for sleep is typically between 65 and 68 degrees Fahrenheit. Use blackout curtains or a sleep mask to block out light, and consider earplugs or a white noise machine to minimize sound disturbances. Reserving your bed for only sleep and sex can also help your brain associate the bed with rest. - Follow a relaxing pre-bedtime routine Winding down for at least 30 minutes before bed can signal to your body that it's time to sleep. Disconnect from electronic devices like smartphones and laptops an hour before bed, as the blue light they emit can suppress melatonin production. Instead, try calming activities such as taking a warm bath, reading a book, listening to soothing music, or practicing relaxation techniques like meditation.
A person relaxing in a candlelit bathtub as part of a calming bedtime routine
- Watch what you eat, drink, and when you exercise Regular physical activity can promote better sleep, but exercising too close to bedtime may be overstimulating. Try to get at least 20-30 minutes of exercise daily, preferably earlier in the day. Avoid consuming large meals, caffeine, and alcohol before bed. Caffeine, in particular, should be limited after 2 p.m. as it can interfere with your ability to fall asleep.
A woman stretching peacefully on a bed as part of a relaxing bedtime or morning routine - Be smart about naps and light exposure Getting exposure to natural sunlight during the day helps keep your circadian rhythm healthy. If you nap during the day, limit it to about 20 minutes and avoid napping late in the afternoon, as long or late naps can disrupt your nighttime sleep schedule.
Hyper realistic photo of a sunrise casting warm natural sunlight over mountains during daytime
