How To Get Better Sleep with Routine Changes

Begin by learning about how much sleep you need based on your age and lifestyle. Adults typically require 7-9 hours of quality sleep each night, while children and teenagers need more. Assess your personal needs and consider keeping a sleep diary to monitor your sleep patterns.

Choose a specific time to go to bed and a consistent time to wake up, even on weekends. This helps regulate your body’s internal clock, facilitating better overall sleep quality. Gradually adjust your bedtime to ensure you feel tired by the time you plan to sleep.

Develop a calming pre-sleep routine to signal your body it's time for bed. This could include activities like reading a book, taking a warm bath, practicing meditation, or gentle stretching. Aim to spend about 30 minutes unwinding before you sleep.

Ensure your bedroom is conducive to sleep. This includes a comfortable mattress and pillows, room-darkening curtains, and a cool room temperature (ideally between 60-67°F or 15-19°C). Minimize noise and consider using a white noise machine or earplugs if needed.

Reduce exposure to screens (phones, televisions, tablets) at least one hour before bed. The blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep. If you must use devices, consider using blue light filters.

Be mindful of what you consume in the hours leading up to bedtime. Avoid large meals, caffeine, and alcohol close to bedtime as these can disrupt sleep. Opt for a light snack if you’re hungry and consider herbal teas that promote relaxation.

Engage in regular physical exercise during the day, as it can promote better sleep at night. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous exercise within a few hours of bedtime as it may be too stimulating.

Incorporate stress-reducing strategies into your daily routine, such as mindfulness practices, yoga, or journaling. Addressing sources of stress can ease your mind and help you fall asleep faster.

If you find yourself needing to nap during the day, limit naps to 20-30 minutes and avoid napping late in the afternoon or evening. This helps prevent daytime sleep from interfering with nighttime sleep.

If you continue to have sleep problems despite making routine changes, consider consulting a healthcare provider or sleep specialist. They can help identify any underlying sleep disorders or other issues affecting your sleep.