To get a good night’s sleep, start by creating a regular sleep schedule. Pay attention to your diet, come up with a bedtime ritual, and make your bedroom comfortable.
- Create a sleep schedule
Go to sleep, and wake up at the same time every day. This includes days off and holidays. A consistent sleep schedule reinforces your body's internal clock and makes falling asleep easier.
- Watch your diet
Eat just enough before bed to be comfortable. Hunger or being too full disrupts sleep. Limit beverages before going to bed to avoid disruptive night trips to the bathroom. Avoid alcohol, nicotine and caffeine just before bedtime because their stimulating effects interfere with the quality of sleep.
- Come up with a bedtime ritual
Listen to music, take a warm bath or read a book everyday just before bed. Performing a relaxing ritual tells your body that it is time for bed and improves the overall quality of sleep. Avoid using electronic devices as part of your ritual.
- Design a comfortable space
Make your room ideal for sleeping. A quiet, cool and dark room promotes quality sleep. Use earplugs, room-darkening shades or any other devices you need to make your room comfortable. Invest in a high-quality mattress and comfortable pillow.