How to sleep good?
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To improve sleep quality, consider the following tips discussed by experts on the podcast:
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Regularity & Timing: Maintain a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends. This aligns your sleep with your natural chronotype and helps to ensure restorative sleep 1.
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Sleep Environment: Keep your sleeping area cool (around 67°F or 18.5°C) to help lower your body temperature for better sleep. Avoid staying in bed if you can't fall asleep; instead, get out of bed and do something relaxing until you feel sleepy again 2.
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Wind Down Routine: Engage in a calming pre-sleep routine, like meditation or light stretching, to help your body and mind transition into sleep. Avoid activities that could lead to stress or overthinking 3.
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Avoid Stimulants: Limit caffeine intake, particularly in the afternoon and evening, and be mindful of alcohol consumption, as these can disrupt sleep patterns. Ideally, stop consuming caffeine at least ten hours before bedtime 2.
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Manage Noise & Light: Ensure your sleeping environment is dark and quiet. Consider using blackout curtains or a white noise machine if needed.
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Exercise Wisely: While regular exercise can promote better sleep, try to avoid intense workouts late in the evening, as this can affect your body's natural sleep-wake cycle 4.
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Relaxation Techniques: Techniques like mindfulness and yoga nidra can be useful for improving sleep quality and helping with relaxation 4.
By implementing these strategies, you can create a conducive environment and routine for better sleep. Remember to evaluate and adjust these practices to suit your personal needs.
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