Sleep-Conducive Environment
– Cool Bedroom: Keep your bedroom cool, with a temperature between 60-67°F (15.5-19°C), to promote better sleep.
– Dark and Quiet: Use blackout curtains, earplugs, or a white noise machine to create a sleep-friendly environment.
– Comfortable Bed: Invest in a comfortable mattress and pillows to ensure a restful night’s sleep.
Lifestyle Changes
– Regular Sleep Schedule: Establish a consistent sleep schedule to regulate your body’s internal clock.
– Exercise Regularly: Regular physical activity can improve sleep quality, but avoid vigorous exercise within a few hours of bedtime.
– Avoid Stimulants: Limit caffeine, nicotine, and alcohol consumption, especially in the hours leading up to bedtime.
– Avoid Screens Before Bed: The blue light emitted by smartphones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep.
