Eating a good diet and getting regular exercise are important parts of protecting your health, but if you’re not sleeping well or enough you could be undoing all of your hard work. If you’d like to get better sleep, here are three things you can do tonight:
1. Stick to the same bedtime and wake-up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
2. Practice a relaxing bedtime ritual. A calm routine right before bedtime helps separate your sleep time from activities that can cause excitement, stress or anxiety. If you don’t take time to transition into restfulness, it can be more difficult to fall asleep, get sound and deep sleep or remain asleep.
3. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. It should be free from noise that can disturb your sleep, including your partner’s snoring. Finally, your bedroom should be free from light. Consider using blackout curtains, ear plugs, white-noise machines, humidifiers, fans and other devices.