Keep a sleep schedule · 2.Pay attention to what you eat and drink · 3.Create a relaxing environment · 4.Get information about COVID-19, COVID-19 vaccines, and updates for Mayo Clinic patients and visitors. Regular exercise helps you sleep better, as long as you don’t do it too close to bedtime. A post-workout burst of energy can keep you awake. Try to finish any strenuous exercise 3 to 4 hours before going to sleep.
Do you want to reduce your chances of needing to go to the bathroom during the night? Do not drink anything in the last 2 hours before bedtime. If you have to get up at night, it can be difficult to get back to sleep quickly. Lower them at home 2 to 3 hours before bedtime. Lower light levels tell the brain to produce melatonin, the hormone that causes sleep.
Set aside any work, delicate discussions, or complicated decisions 2 to 3 hours before bedtime. It takes time to turn off the noise of the day. If you still have a lot of things on your mind, write them down and let yourself go at night. Then, about an hour before going to bed, read something relaxing, meditating, listening to quiet music, or taking a warm bath.
Establish a nighttime routine that includes a sleep alarm. Go to bed and wake up at about the same time every day for better sleep. Set a daily bedtime alarm, counting backwards from 7 to 10 hours (depending on the relaxation time you need) from your ideal time to wake up. Stick to bedtime by establishing a nighttime routine with plenty of time to relax.
Create a sleeping room: Avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your room. Two internal biological mechanisms, circadian rhythm and homeostasis, work together to regulate when you’re awake and sleeping. You can also try developing a relaxing bedtime ritual that helps you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath or dimming the lights, and listening to soft music or an audiobook. Doing relaxing activities before bedtime, such as taking a bath or using relaxation techniques, may promote better sleep.
Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine. Although this may seem obvious, it is often overlooked, contributing to difficulties sleeping and sleeping through the night. Your need for sleep and your sleep patterns change as you age, but this varies significantly between people of the same age. The soft blue glow of a mobile phone, tablet or digital clock on the bedside table can impair your sleep.
Then, when it comes to sleeping at night, the brain is so used to seeking new stimuli that it becomes difficult to relax. This isn’t a problem if you exercise in the morning or afternoon, but if you’re too close to bed and it can interfere with sleep. The brain secretes more melatonin when it’s dark, which makes you sleepy and less when there is light, which makes you more alert. One of the inspirations behind the launch of Sleep by Headspace was that many Headspace members said they practiced meditation at night, even before bedtime, to help them de-stress and fall asleep.
One in three adults doesn’t get the recommended 7 to 9 hours of sleep each night, which can affect their body and mind. But despite its importance, a worrying percentage of people are regularly deprived of quality sleep and are noticeably sleepy during the day.
How to Sleep Better – HelpGuide.org
Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke
Sleep Well Infographic | American Heart Association