Going to sleep and waking at the same time each day, even on weekends, is vital to help regulate your body clock.
Choose a relaxing routine for bedtime. For example, listen to calm music, read a book, or take a warm bath.
Ensure that your bedroom is at optimal temperature. Body temperature should naturally decrease before sleep. Bedroom temperature should be between 60 and 67 degrees Fahrenheit to ensure quality sleep.
Set the tone as quiet for your sleeping. Get rid of distracting sounds. Turn off the television, turn off other sounds, and if need be, use earplugs.
Use blackout curtains if need be to block out unwanted light. Lower the digital clock to dim or turn the dial off entirely.
Choose comfortable bedding such as mattresses and pillows. Read this helpful guide to choosing between hybrid mattresses.
Eat 2 to 3 hours before bedtime.
Make sure to get plenty of exercises such as swimming, walking, yoga, or other low-impact activities. This will help to manage pain and improve your sleep.
Reduce or limit caffeine in the early afternoon to ensure quality sleep.
Nicotine and alcohol can significantly disrupt your sleep and cause you to wake up at night.
Don’t imbibe close to bedtime to allow for improved sleep.