Sleep Better Tonight: 9 Simple Habit Changes

1. Establish a Consistent Sleep Schedule

Go to bed and rise up daily, even on weekends, at the same time. Consistency helps regulate the internal schedule of the body.

2. Create a Relaxing Bedtime Routine

Engage in calming activities before bed, such as reading, taking a warm bath, or practicing gentle yoga, to communicate to your body that it's time to relax.

3. Limit Screen Time Before Bed

Reduce exposure to screens (phones, computers, and televisions) at least one hour before bedtime.

4. Optimize Your Sleep Environment

Ensure that your chamber is conducive to sleep to optimize your sleep environment. Maintain a dark, quiet, and comfortable temperature in the chamber.

5. Limit Caffeine and Alcohol

Caffeine and alcohol should not be consumed close to nighttime, as they can interfere with your sleep cycle and quality.

6. Stay Active During the Day

Engage in regular physical activity throughout the day, but stop exercising a few hours before bedtime to enable your body to wind down.

7. Manage Stress

Before going to slumber, practice stress-relieving techniques such as meditation, deep breathing, and journaling.

8. Watch Your Diet

Avoid eating large, weighty, or spicy meals close to bedtime, as they can cause discomfort and indigestion that disrupt sleep.

9. Limit Naps

While brief power naps can be beneficial, long naps during the day can hinder your ability to fall asleep at night.