how to have better sleep?
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To improve sleep quality, several strategies have been discussed by and other experts on the :
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Temperature Control: Keeping your sleeping environment cool is crucial. A drop in core body temperature helps initiate and maintain deep sleep, while a gradual increase signals waking up 1 2.
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Regular Sleep Schedule: Going to bed and waking up at the same time every day anchors your sleep patterns, enhancing both the quantity and quality of sleep 3 4.
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Avoid Alcohol: Alcohol disrupts sleep quality, particularly REM sleep, and should be avoided close to bedtime 5.
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Physical Activity: Regular exercise improves the quality of deep sleep. Try to incorporate daily physical activity, but avoid vigorous exercise close to bedtime 3.
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Pre-Bedtime Routine: Avoid bright lights before bed to boost melatonin production. Dim your lights about an hour before sleeping to make you feel more relaxed 6.
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Napping: Naps can be beneficial if they are short and do not interfere with your nighttime sleep. If naps disrupt your sleep at night, consider alternative relaxation techniques like non-sleep deep rest (NSDR) to recharge without affecting evening sleep 4.
For some, cognitive behavioral therapy for insomnia (CBTI) or speaking with a sleep clinician about other interventions like specific medications might be effective if sleep issues persist 7.
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