Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
Create a restful environment
Keep your room cool, dark, and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
Stick to a sleep schedule.
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including on weekends. Being consistent reinforces your body's sleep-wake cycle.
Pay attention to what you eat and drink
Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine, and alcohol deserve caution, too.
Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too.
In addition to these helpful tips, you can find more information and support online. Your behaviors are only one aspect of how you feel when you wake up. You can also take additional steps to ensure that your body and mind are rested and ready to go. Everyone deserves quality sleep. Of course, sleeping better won't happen overnight. However, by adopting better sleeping habits and making sleep a priority, you'll find that it's much easier to doze off at night and wake up feeling refreshed the next morning.