1. Create a Restful Environment
Keep your bedroom cool, dark, and quiet. Use blackout curtains or eye masks, earplugs, and adjust room temperature to your comfort for better sleep quality.
2. Stick to a Consistent Sleep Schedule
Wake up and go to bed at the same time every day, even on weekends. A regular schedule reinforces your body's sleep-wake cycle.
3. Limit Daytime Naps
Keep naps short (about 20 minutes) and avoid napping late in the day to prevent interference with nighttime sleep.
4. Manage Stress and Relax Before Bed
Engage in calming activities such as meditation, reading, or listening to soothing music before bedtime to prepare your body and mind for sleep.
5. Avoid Caffeine and Heavy Meals Late in the Day
Avoid caffeine at least 6 hours before bedtime and don't eat large meals or spicy foods late to reduce discomfort that can disrupt sleep.
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