Getting a restful night’s sleep can be challenging. A good night’s sleep comes from a combination of both sleep quantity and quality. Many people face sleep deprivation, where they can sleep well but struggle to find the time, while others deal with insomnia, where they have difficulty sleeping even when they have the opportunity.
Whether you’re sleep-deprived or an insomniac, improving your sleep involves a multi-faceted approach. Some strategies that might help you get the sleep that you need:
- Establish a routine: Follow the same steps each night before bedtime, such as putting on your pajamas and brushing your teeth. Go to bed at the same time every day, even on weekends.
- Limit naps: If you need to nap, aim to keep it short. 30 minutes or less is best, and avoid napping late in the day.
- Create a restful environment: Keep your or bedroom cool, dark, and quiet. If sounds or light are keeping you awake, consider using earplugs or an eye mask.
- Limit screen time:. For at least an hour before bed, unplug from electronic devices; instead, find something that will calm you down, like soft music or light reading.
- Actively practice stress management: Practice relaxation techniques such as deep breathing, meditation, or gentle yoga before bed.
- Stay active: Regular physical exercise can help you fall asleep faster and enjoy deeper sleep.
- Watch your diet: Avoid having late meals, caffeine in foods and drinks, and alcohol before bedtime.
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