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10 tips for better sleep

1. Keep a consistent sleep schedule

Try to go to sleep and wake up at about the same times every day — even on weekends. This reinforces your body’s sleep cycle (your internal clock), which can make it easier for you to fall asleep and wake up every day.Sticking to a consistent schedule may also help reduce daytime sleepiness.Make sure that the bedtime you pick allows you to get 7 to 8 hours of sleep each night.

2. Create a relaxing bedtime routine — and stick with it

A relaxing bedtime routine helps you unwind so you’re ready to sleep. And keeping a consistent routine helps your body recognize that it’s bedtime when you start the routine. This may help you fall asleep more quickly.The best time to start your routine is about 30 to 60 minutes before you go to bed.

3. Turn off electronic devices before you go to sleep

Electronic devices like your phone emit blue light, which can reduce the melatonin levels in your body.

4. Exercise regularly

As little as 30 minutes of aerobic exercise per day can improve your sleep quality, as well as your overall health. And if you can exercise outside, that might increase the benefits even more, since exposure to natural light helps regulate your sleep cycle.But if you can’t get outside, don’t worry. Even regular indoor exercise may help you sleep better.

Just avoid exercising within an hour or two of your bedtime. This can increase your energy levels and body temperature, which may make it harder to fall asleep.

5. Limit your caffeine intake

The effects of caffeine can last 3 to 7 hours after you consume it. This means that your afternoon cup of coffee may keep you awake and alert a lot longer than you’d like.

6. Make your sleep environment work for you

A cool, dark, quiet room may help you fall asleep and stay asleep more easily.

7. Use your bed only for sleep

8. Go to bed only when you’re tired

If you’re not tired, avoid lying in bed while you toss and turn. Instead, try doing a relaxing activity until you start to feel tired, then head to bed.

9. Limit napping — or avoid it if you can

Napping during the day can make it harder to fall asleep later and may make you more prone to waking up during the night.

10. Manage stress before going to bed

Thinking about things you’re worried about can keep you awake at night.

To help prevent your worries from keeping you awake:

Write down your worries before going to bed to help get them out of your head.If your to-do list stresses you out, write that down as well. Prioritize what you need to do tomorrow and the rest of the week, then try to relax.

Research suggests that a weighted blanket may help with anxiety and insomnia, and it may provide benefits similar to deep pressure therapy.Try meditation before bed to help calm your mind.