1. Establish a regular sleep schedule:
A regular sleep schedule is one of the most important factors in maintaining good sleep hygiene. Go to bed and wake up at the same time every day, even on weekends.
2. Avoid caffeine before bedtime:
Caffeine can keep you awake by stimulating your nervous system. Try to avoid drinking coffee, tea, or other caffeinated beverages within six hours of bedtime.
3. Avoid watching television or working on the computer in the hours leading up to sleep:
The bright light from screens can interfere with your body's natural production of melatonin, a hormone that helps you sleep. Try to avoid using screens for two to three hours before bedtime.
4. Keep a cool, comfortable environment in your bedroom:
A cool, comfortable environment can help promote better sleep. Keep your room between 60 and 67 degrees Fahrenheit for optimal comfort.
5. Establish a relaxing bedtime routine including reading, relaxation exercises, or aromatherapy:
A relaxing bedtime routine can help you prepare for sleep. Choose activities that are calming and won't stimulate your brain or body too much. Consider reading, doing relaxation exercises, or using aromatherapy before bedtime.
6. Get up and move around every few hours to keep your body active during the day:
Staying active during the day can help you get a good night's sleep. try to get up and move around every few hours to keep your body active and energized.