Address stress with regular exercise; aim for at least 30 minutes most days. Yoga and meditation also help.
Improve your sleep hygiene:
- Maintain a consistent sleep schedule, waking and sleeping around the same time daily. Create a relaxing bedtime routine. Avoid screens for an hour before bed. Ensure your bedroom is dark, quiet, and cool. Use comfortable bedding.
Examine your diet and caffeine/alcohol intake. Limit caffeine and alcohol consumption, especially close to bedtime. A balanced diet rich in fruits and vegetables contributes to better sleep.
Consider underlying medical conditions. Sleep apnea, restless legs syndrome, and thyroid issues can significantly disrupt sleep. Consult your doctor for diagnosis and treatment.
Optimize your bedroom environment:
Invest in blackout curtains or an eye mask. Use earplugs to minimize noise distractions. Adjust your room temperature for optimal comfort.
Manage anxiety and depression. These conditions often cause insomnia. Consider therapy or medication as advised by your healthcare provider.
Get regular sunlight exposure. Sunlight helps regulate your circadian rhythm, promoting better sleep patterns.
If problems persist despite these changes, consult a sleep specialist. They can perform a sleep study and provide tailored recommendations.
