1. Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.
If you don’t fall asleep within about 15-20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.
2. Set up your sleep zone
Does your bedroom give you relaxing vibes? If not, your mind mightn’t associate it with sleep. Set up a great sleep space by removing electronic devices, minimising light (with blackout curtains or an eye mask) and sound (with earplugs or a ‘white noise’ source) and keeping the bedroom cool. You may also find that keeping your bedroom tidy helps your mind relax.
3. Have a pre-bed routine
Let your mind and body know that it’s time to wind down by having a pre-bed routine. Some activities that help us prepare for sleep include having a warm bath or shower, reading a book, or listening to relaxing music or an audio book.
4. Include physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.
Spending time outside every day might be helpful, too.
5. Don’t watch the clock
Clock-watching can make us worry and worrying stops us from sleeping. Instead of checking the time, try a breathing exercise instead. Slowly breathe in for four seconds, hold for two, breathe out for four, and hold for two. Repeating this pattern not only distracts your mind from worrying about the time, but you’ll also be sending messages of relaxation to your body.
Know when to contact your doctor
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
