Unfortunately, sleep is something that many people struggle with.
This article offers tips on how to improve the quality of your sleep.
It also covers the possible reasons why you may not be sleeping at night and how to address them.
Verywell / Jiaqi Zhou
But there’s no-one-size-fits-all solution here.
It’s all about finding what works best for you.
You may need to try different methods to figure out what gives you the best sleep.
Below are 11 tips to improve your sleep hygiene and get a better night’s sleep.
Repeating your routine each night will help signal to your body that it’s almost time to rest.
you’re free to also try awhite noise machineor earplugs to drown out any sound.
Diffusingessential oilsin your room may help bring on sleep as well.
For instance, inhalinglavenderhas been shown to improve sleep quality in people with self-reported sleep issues.
This is so that you don’t associate your bed with activity, but rather, with rest.
It’s recommended that you stop using electronics at least an hour before bed.
Reduce Eating Close to Bedtime
It’s often difficult to fall asleep on a full stomach.
Of course, you don’t want to be hungry when you go to bed, either.
Try eating your last meal about two to three hours before bed.
Avoid Nicotine
Nicotineis another stimulant that is known to negatively affect sleep quality.
It’s recommended that most adults get between seven and eight hours of sleep per night.
You may toss and turn, stare at the clock, count sheep, and become frustrated.
Then, return to bed and take another crack.
Be Physically Active
A daytime routine is just as important as a bedtime routine.
Common sleep disorders include:
How Are You Sleeping?
You deserve the best sleep possible.
A doctor may even refer you to a sleep specialist.
In some cases, it may be recommended that you participate in a sleep study.
During a study, you sleep in part of a lab that is set up as a bedroom.
A specialist monitors your brain activity while you sleep and can then diagnose any sleep disorders.
Keep in Mind
Experiencing difficulty falling or staying asleep can be frustrating.
If you’re consistently having trouble sleeping, however, you don’t have to go through it alone.
Talk to a doctor or mental health professional who can identify any potential causes of your sleep difficulties.
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