There are several things you can try to help you sleep better:
- Establish a bedtime routine: Developing a relaxing bedtime routine can help your body wind down and prepare for sleep. This might include activities like reading a book, taking a warm bath, or doing some light stretching.
- Avoid screens before bed: The blue light emitted by screens (such as phones, tablets, and TVs) can interfere with your body’s production of the sleep hormone melatonin, making it harder to fall asleep. Try to avoid screens for at least an hour before bed.
- Keep a cool, dark, and quiet bedroom: A cool, dark, and quiet bedroom is ideal for sleep. Keep the temperature in your bedroom comfortable, invest in blackout curtains or an eye mask to block out light, and use earplugs or a white noise machine to block out noise if necessary.
- Avoid caffeine and alcohol before bed: Both caffeine and alcohol can interfere with your sleep, so it’s best to avoid them for several hours before bed.
- Get regular exercise: Regular exercise can help you sleep better, but be sure to avoid vigorous exercise close to bedtime as it can actually make it harder to fall asleep.
- Try relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, or meditation can help you relax and fall asleep.
If you continue to have trouble sleeping despite trying these strategies, it may be helpful to speak with a healthcare provider or a sleep specialist. They can help you identify any underlying issues that may be causing your sleep problems and recommend additional treatment options.