Bedtime Routines To Help Improve Your Sleep Quality
There are many things you can do to establish healthy sleep hygiene habits. Some basic tips include:
Establish a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help regulate your body’s natural sleep rhythm.
Create a relaxing bedtime routine. Avoid watching television or working on the computer in the hours leading up to sleep. Instead, take a warm bath, read a book or listen to calming music.
Make sure your bedroom is comfortable and inviting for sleep. Keep the room dark, quiet and cool. Consider using blackout curtains or an eye mask to block out light. Use earplugs if noise is an issue. If you can’t control the temperature, use extra blankets or a cooling mattress pad to make sure you’re comfortable.
Limit caffeine and alcohol intake, especially in the evening hours. Both substances can interfere with sleep quality. Nicotine is also a stimulant and should be avoided before bedtime.
Exercise regularly but not too close to bedtime. A moderate amount of exercise during the day can improve your sleep quality at night. But avoid vigorous exercise in the hours leading up to sleep because it can act as a stimulant and make it harder to fall asleep