7 tips to sleep better

Sleep can be a touchy subject, especially if lack of sleep has you cranky and exhausted. There are a number of factors that can interfere with a good night’s sleep, and while you may not be able to control all of the factors that disrupt your sleep, you can adopt habits that promote better sleep. Start with these simple tips:

1) Establish a sleep schedule
The key to getting a good night’s sleep is to go to bed and get up at the same time every day. Yes, this includes weekends, holidays and days off. By following a sleep schedule, your body will have a consistent sleep-wake cycle that helps promote better sleep.

2) Pay attention to your diet
The food and drinks you consume, even early in the day, can determine how well you sleep at night. Don’t go to bed hungry or overly full. This can make you uncomfortable and cause you to wake up more often during the night. Limit how much you drink before bed to avoid going to the bathroom late at night. Pay special attention to nicotine, caffeine, and alcohol that can disrupt sleep quality.

3) Create a bedtime ritual
Do the same thing every night to get your body used to relaxing. Engage in relaxing activities, such as taking a warm bath or shower, reading a book, or listening to soft music. These can promote better sleep. Avoid using the television or other electronic devices that may interfere with your ability to fall asleep.

4) Get comfortable
Make sure your room is ideal for sleeping. Everyone is different, but most people prefer a cool, dark, and quiet room. Some people benefit from using room-darkening blinds, earplugs, a fan, or other things to create a better sleeping environment. Make sure your mattress and pillow are comfortable enough for you, too. It is especially important to keep your TV out of the bedroom, to make your bedroom a place to relax and sleep.

5) Avoid naps
Sleeping during the day can make it harder for you to sleep at night. Do your best to avoid taking naps, no matter how much you want to! You can wake up throughout the day by taking a walk, talking to a friend, or listening to upbeat music. Staying awake during the day will help you sleep better at night.

6) Exercise
Including physical activity in your daily routine can help you fall asleep faster and enjoy deeper sleep. However, don’t exercise too close to bedtime, as this can give you energy and make it harder to fall asleep.

7) Keep stress to a minimum
Having a stressful lifestyle can make it difficult to sleep. Learn to manage your stress to promote better sleep. Get organized, prioritize and take breaks! It also helps to write down your worries before bed and not think about them until tomorrow.

Everyone has the occasional sleepless night. But if you continually have trouble sleeping, it may help to see a doctor. You may have an underlying illness or condition that is disrupting your sleep, and a doctor can help you treat it.