You are not doomed to lie awake all night. Consider simple sleep-improvement techniques like making a sleep schedule and including physical activity in your daily routine.

Consider everything that can interfere with a good night’s sleep, from work stress and family obligations to unforeseen problems like illness. Getting enough sleep can be difficult at times, which is understandable.

While you may not be able to control the factors that disrupt your sleep, you can develop sleep-promoting habits. Start with these simple ideas.

1. Maintain a consistent sleep routine

Allow for a maximum of eight hours of rest. Sleep should be at least seven hours per night for a healthy adult. The majority of people only need eight hours of sleep per night.

Go to bed and get up at the same time every day. Keep the time difference between weeknights and weekends to one hour or less. Your body’s sleep-wake cycle is strengthened by consistency.

Get out of bed and do something relaxing if you haven’t fallen asleep in 20 minutes. Listen to soothing music or read a book. Return to bed when you’re exhausted. As needed, repeat.

2. Be mindful of what you eat and drink

It is not advisable to go to bed hungry or stuffed. Within a couple of hours of going to bed, avoid eating anything heavy. It’s possible that your discomfort will keep you awake.

Nicotine, caffeine, and alcohol are all substances that should be used with caution. Nicotine and caffeine’s stimulating effects take hours to wear off and can interfere with sleep quality. While alcohol may make you feel sleepy, it may interfere with your sleep later in the night.

3. Create a relaxing atmosphere

Make a sleeping area for yourself in your house. It’s possible that being exposed to light makes falling asleep more difficult. Before going to bed, avoid using light-emitting screens for an extended period of time. To create a relaxing environment, use room-darkening shades, earplugs, a fan, or other devices.

Before bed, try relaxing activities like taking a bath or using relaxation techniques to help you sleep better.

4. Keep daytime naps to a minimum

Long naps during the day may interfere with evening sleep. If you absolutely must nap, limit yourself to 30 minutes and avoid napping late in the day.

If you work nights, you may need to catch up on sleep by napping late in the day before work.

5. Make physical activity a part of your everyday routine

Regular physical activity can aid in better sleep. Avoid being active too close to bedtime, though. It may also be beneficial to spend time outside every day.

6. Deal with your worries

Before going to bed, try to put your worries and concerns to rest. Make a mental note of what’s on your mind and save it for the next day.

Stress management could be advantageous. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Anxiety can also be alleviated through meditation.

When should you make an appointment with your doctor?

Everyone has a restless night now and then, but if you’re having trouble sleeping on a regular basis, you should see your doctor. Getting the rest you require begins with identifying and treating any underlying issues.

If you have issues with anxiety, they might cause problems with your sleep. Read about Anxiety’s Effects on the Body.