How to sleep better
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To improve your sleep, there are several strategies suggested by experts like and from the .
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Temperature Regulation: Maintain a cool sleep environment, ideally around 67°F (19°C). This helps your body drop its core temperature, which is necessary for falling and staying asleep. Warm up slightly as you approach waking time to facilitate a natural awakening cycle 1.
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Regular Schedule: Stick to a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This regularity helps train your internal circadian clock 2 3.
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Light Exposure: Maximize light exposure during the day and minimize it at night. Dim the lights in your home by 50% or more in the hour before bed to boost melatonin production, enhancing your ability to fall asleep 3.
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Wind Down Routine: Develop a pre-sleep routine to ease the transition from wakefulness to sleep. This could include light stretching, meditation, or reading. Avoid activities that involve bright screens or induce stress 4.
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Minimize Stimulants: Limit your caffeine and alcohol intake, particularly in the hours leading up to bedtime. Caffeine should be avoided at least 10 hours before sleeping 5.
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Avoid Associative Learning: If you find yourself awake in bed for more than 20 minutes, get up and do a calming activity until you feel sleepy again. This prevents your brain from associating the bed with wakefulness 5.
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Consider Sleep Aids: For some, supplements or medications may help. However, these should be explored with caution and under medical guidance 6.
Incorporating these sleep hygiene practices can significantly enhance your sleep quality and overall well-being.
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