How to improve your sleep series: Stick to a sleep schedule

QUALITY sleep is sometimes difficult to find, and this is due to many factors, ranging from work stress and family responsibilities to illness.

Experts say people may not be able to control the factors that interfere with their sleep. However, they can adopt habits that encourage better sleep.

Also Read: How to improve your sleep series: 5 foods and beverages to avoid before bed 

Simple tips:

Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

Create a restful environment

Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, may promote better sleep.

Limit daytime naps

Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour, and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

Include physical activity in your daily routine

Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day may be helpful, too.

Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind, and then set it aside for tomorrow. Stress management may help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

“Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your healthcare provider. Identifying and treating any underlying causes can help you get the better sleep you deserve,” says the Mayo Clinic.

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