Just think about all the significant factors that can interrupt a good night’s sleep. From family responsibilities and work stress to unexpected challenges in daily life, such as illnesses. No wonder that quality sleep is sometimes elusive.

While one might not be able to control the factors that interfere with your sleep, but still you can adopt habits that encourage better sleep. Start with these simple health tips.

1. Stick to your sleep schedule

Ensure to get no more than eight hours of sleep. The recommended amount of sleep for a healthy adult is at least seven hours a day. Though most people don’t need more than eight hours of sleep to achieve the goal.

Make sure you get to bed and wake up at the same time every day. Try to limit the difference in your sleep schedule on nonworking days because being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes after hitting your bed, leave your bedroom, and do something relaxing. Either read or listen to soothing music. Go back to bed when you’re tired.

2. Pay attention to what you drink and eat in your everyday life

Don’t go to bed hungry or fully stuffed. Avoid large or heavy meals within a couple of hours of bedtime. Your discomfort might keep you awake for the rest of the night.

Caffeine, Alcohol, and Nicotine deserve caution. The stimulating effects of caffeine and nicotine can wreak havoc on your quality sleep. Though alcohol might make you feel sleepy later, it can disrupt sleep in the middle of the night.

3. Create a peaceful and restful environment

Set a room that’s ideal for sleeping. Often, this means cold, dark, and quiet environment. Exposure to direct or indirect light can make it more challenging. Avoid prolonged use of gadgets that emits light just before your bedtime. Consider using earplugs, room-darkening shades, or any other devices to create an environment that suits your needs.
Calming activities, such as taking a bath or using relaxation techniques like breathing before bedtime, might promote better sleep.

4. Try and limit daytime naps

Long daytime naps can interfere with your night-time sleep. If you choose to nap during the day, limit yourself to up to 30 minutes and avoid doing it so late in the day.

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

5. Include regular physical activities in your daily routine

Regular physical activities can promote better sleep. Avoid being active too close to your bedtime, however.

6. Manage your worries

Try to resolve your concerns or concerns before your bedtime. Just jot down what is on your mind and then set it aside for the next day.

Stress management might help, start with the basics, such as setting priorities, delegating tasks, and getting organized.

Do know when to consult your doctor

Nearly everyone has an occasional sleepless night, but if you often have trouble sleeping, consult your Physician. Identifying and treating the causes can help you get a better sleep you deserve.