There are many simple things you can try that may improve your sleep. Here are a few ideas:
Stick to a consistent sleep schedule by going to bed and waking up at the same time every day.
Create a relaxing bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it’s time to wind down.
Make your bedroom a comfortable and relaxing environment by keeping the temperature cool, the lighting dim, and the noise level low.
Avoid screens (e.g. TVs, smartphones, tablets) for at least an hour before bedtime, as the blue light they emit can disrupt your body’s production of the sleep hormone melatonin.
Avoid caffeine, alcohol, and heavy meals close to bedtime, as they can interfere with sleep.
Exercise during the day to tire out your body, but avoid vigorous exercise close to bedtime.
Try relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help calm your mind and body.
Consider trying white noise or a fan to help drown out any distractions and provide a consistent, soothing sound to fall asleep to.
If you’re having trouble falling asleep, try getting out of bed and doing a quiet activity until you feel tired again.
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