People often underestimate the importance of sleep. Whether you’re a student, working professional, or parent, getting the recommended seven to eight hours of sleep each night is crucial for your physical and mental health. Unfortunately, many people struggle with insomnia or poor sleep quality.
Here are some tips to help you get a better night’s sleep.
Avoid Screen Time Before Bedtime
Focus on winding down for 30 minutes before bedtime. Winding down means no screens (computer, phone, television), no work, and no stressful activities. Instead, read a book, take a bath, or do light stretching. It helps relax and prepare you for sleep.
Create a Sleep Routine and Stick to It
Try to go to bed and wake up at a particular time each day, even on weekends. It helps regulate your body’s natural sleep rhythm. The routine should also include spending some time in bed winding down before sleep. As mentioned above, reading or taking a bath are good ways to do this. Be sure to create an environment that promotes sleep, such as a dark and quiet room.
Keep a Sleep Diary
Sometimes it can be helpful to track your sleep habits. Note how many hours you sleep each night and any daytime fatigue or other sleep-related issues. It can help you identify patterns and possible causes of poor sleep. If you’re struggling to get enough sleep, talk to your doctor. They may be able to recommend further treatment options.
Avoid Caffeine Late in the Evening
Many people rely on caffeine to get through the day. However, it’s important to avoid caffeine late in the afternoon or evening. Caffeine can stay in your system for six hours or more, so drinking it late in the day can make it harder to fall asleep at night.