What are 10 ways to improve our sleep quality and quantity?
1. Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day (even on weekends) to establish a regular sleep-wake cycle and promote better sleep.
2. Create a calming bedtime routine: Take a warm bath, listen to soothing music, practice relaxation techniques (such as yoga or meditation) to calm your mind and body before sleep.
3. Limit caffeine intake: Avoid consuming caffeine in the late afternoon and evening since it can stay in your system for up to six hours and disrupt your sleep.
4. Exercise regularly: Regular exercise can help improve your sleep quality; however, it is best to avoid exercising too close to bedtime.
5. Limit exposure to blue light: Turn off electronic devices, such as phones, tablets, and computers at least an hour before sleep since blue light can interfere with the production of the sleep hormone melatonin.
6. Create a comfortable sleep environment: Make sure to use comfortable bedding, adjust the temperature and humidity to your liking, and keep your bedroom dark and quiet.
7. Avoid alcohol and smoking: These substances can have negative effects on your sleep quality and disrupt your ability to fall or stay asleep.
8. Reduce stress: Try practicing stress-reducing techniques such as journaling, deep breathing or taking a warm bath to help you relax and sleep better.
9. Consider cognitive-behavioral therapy: Cognitive-behavioral therapy for insomnia (CBT-I) can help improve sleep quality for those struggling with chronic insomnia.
10. Consult a doctor or sleep specialist: If you are consistently struggling with or have symptoms of a sleep disorder, it may be beneficial to consult a sleep specialist who can help diagnose and treat sleep-related issues.
