Many factors can interfere with a good night’s sleep, from work stress and family responsibilities to illness. It’s no wonder quality sleep can sometimes be difficult to achieve.
Below are some habits that promote better sleep, according to the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education, and research.
Follow a sleep schedule. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours to rest well.
Pay attention to what you eat and drink. Don’t go to bed hungry or overly full. In particular, avoid heavy or large meals a couple of hours before bedtime.
Create a restful environment. Ideally, a cool, dark, and quiet room is ideal. Exposure to light at night can make sleep more difficult. Avoid prolonged screen use before bed, and use blackout curtains, earplugs, or other devices to create a comfortable environment.
Limit daytime naps. Long naps during the day can interfere with nighttime sleep. If you have one, don’t let it last more than an hour and don’t let it be too late.
Get physical activity. Regular exercise can promote better sleep. However, as with meals, avoid activity too close to bedtime.
Manage worries. It may be very difficult, but you should try to resolve worries or concerns before bed. Or at least try to leave them outside the bedroom.
