To improve sleep, there are several evidence-based tips that can help enhance sleep quality and duration:
- Increase exposure to bright natural light during the day to keep the circadian rhythm healthy.
- Reduce blue light exposure from screens in the evening to avoid melatonin suppression.
- Avoid caffeine and nicotine at least 4-6 hours before bedtime.
- Limit long or irregular daytime naps; keep naps short, ideally around 20 minutes and earlier in the afternoon.
- Maintain a consistent sleep schedule, going to bed and waking up at the same times every day.
- Create a restful sleep environment that is cool, dark, and quiet.
- Develop relaxing bedtime rituals like reading, listening to soothing music, or taking a warm bath.
- Use the bed only for sleep (and sex) to strengthen the association between bed and sleep.
- Manage worries before bedtime by writing them down and using relaxation techniques such as mindfulness or deep breathing.
- Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
- Consider melatonin supplements cautiously, ideally under healthcare guidance.
These tips collectively help regulate the body's internal clock, improve sleep onset, and enhance sleep quality for better overall health and well-being.
