https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
8. Relax for 30 Minutes Before Bed. It is much easier to fall asleep if you are at ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep. Focus on trying to relax instead of trying to fall asleep.

https://www.verywellhealth.com/how-to-sleep-better-8599597
Week 1: Establishing a schedule and creating a sleep-friendly environment. Week 2: Addressing factors that may be disrupting your sleep. Week 3: Making adjustments and committing to long-term changes. Each day offers an evidence-backed step to achieving better sleep.

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
4. 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. 5. Include physical activity in your daily routine.

https://www.healthline.com/nutrition/17-tips-to-sleep-better
Here are 15 evidence-based tips to help you sleep better at night. 1. Increase bright light exposure during the day. Spending time in natural sunlight or bright light during the day can help keep

https://www.psychologytoday.com/us/basics/sleep/how-to-sleep-better
Sleep hygiene is a broad category that encompasses the foods you eat (or avoid), exercise habits, bedtime routine, and the sleep environment itself. Typically, good sleep hygiene involves limiting

https://www.verywellmind.com/how-to-get-better-sleep-5094084
Many people struggle to sleep well, which can affect their physical and mental health. If you want to learn how to sleep better, you can find 11 practical tips on this webpage, such as setting a regular bedtime, avoiding caffeine, and creating a comfortable environment. You can also explore other topics related to well-being, such as stress management, relationship compatibility, and false

https://www.sleepfoundation.org/sleep-habits
Limit naps to 20 minutes in the early afternoon. Why it matters: A nap in the late afternoon or evening can reduce how tired you feel at night, which may make it harder to fall asleep at bedtime. What you can do: If you decide to nap, limit it to 20 minutes and schedule it for eight or more hours before your bedtime.

https://www.headspace.com/sleep/how-to-sleep-better
1. The ideal room for sleep is cool and dark. Most experts agree that the sweet spot for temperature is between 60 and 67 degrees Fahrenheit. According to a National Sleep Foundation poll, 73% of Americans say the darker the room the better. 65% of people use shades, curtains, or blinds to block unwanted light. 2.

https://www.healthline.com/health/sleep-hygiene
Let's take a closer look at 12 ways to improve your sleep hygiene 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

https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
Only go back to bed when you feel sleepier. 6. Improve sleep through diet and exercise. A good diet and regular physical exercise can help us to relax and get better sleep. And the opposite is also true: an unhealthy diet and lack of exercise can stop us from sleeping well. Avoid eating large meals close to bedtime.

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
Tip 1: Keep in sync with your body's natural sleep-wake cycle Tip 2: Control your exposure to light Tip 3: Exercise during the day Tip 4: Be smart about what you eat and drink Tip 5: Improve your sleep environment Tip 6: Wind down and clear your head to fall asleep Tip 7: Use the military method to fall asleep fast

https://www.health.harvard.edu/blog/strategies-to-promote-better-sleep-in-these-uncertain-times-2020032719333
Exercise during the day helps improve your sleep quality at night, reduces stress, and improves mood. Fit in exercise as best as you can. If you need to go outside for exercise, maintain proper social distancing at least six feet away from others. Avoid any group exercise activities, especially contact sports.

https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-93
avoiding caffeine, alcohol, nicotine, and other chemicals that interfere with sleep. making your bedroom a comfortable sleep environment. establishing a calming pre-sleep routine. going to sleep when you're truly tired. not watching the clock at night. using light to your advantage by exposing yourself to light during the day and limiting light

https://blog.calm.com/blog/how-to-get-better-quality-sleep
Improving sleep quality often involves making adjustments to your daily routine and sleep environment. 1. Fine-tune your sleep environment. Create a bedroom that encourages sleep. This means ensuring the room is cool, quiet, and dark. Try blackout curtains, eye masks, or earplugs to block out light and noise.

https://www.healthline.com/health/healthy-sleep/how-to-fix-sleep-schedule
journaling. drinking caffeine-free tea. 3. Skip naps. If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night. Long naps might

https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/
Use an eye mask if it's hard to avoid lights from traffic or streetlamps. Use soft ear plugs if your sleep environment is noisy. Have a comfortably cool room temperature—about 65º to 68º F for most of us—and use covers. Have a comfortable mattress and pillow. Do not let pets or phones disturb your sleep.

https://health.clevelandclinic.org/sleep-hygiene
Say you need eight hours of sleep. If you need to wake up at 7 a.m. to get ready for work, your bedtime should be 11 p.m. That doesn't mean you're brushing your teeth at 11 p.m., though.

https://www.cnn.com/2021/05/26/health/sleep-hygiene-tips-wellness/index.html
Many of the ways to increase the quality of your sleep are easy to do. Here are the top eight ways to improve your sleep hygiene and get some zz's: 1. Create a sleep nest. Cooler temperatures

https://somnox.com/blog/18-tips-to-create-the-ultimate-sleep-environment-and-improve-your-quality-of-sleep/
You'll definitely want to cut out caffeine altogether by 2 p.m. Exercise regularly for better sleep. Exercise not only releases endorphins but also helps you fall asleep faster and wake up feeling well-rested. Even as little as 10 minutes of exercise at any time during the day can greatly increase sleep quality.

https://www.nia.nih.gov/health/sleep/getting-good-nights-sleep
Aim for 7-9 hours of sleep each night. Here are some tips to help: Go to bed and wake up at the same time every day, even on weekends. Find ways to relax before bedtime each night. Avoid distractions such as cell phones, computers, and televisions in your bedroom. Exercise at regular times each day, but not within 3 hours of your bedtime.

https://www.goodrx.com/well-being/sleep/tips-for-sleep-hygiene
Sleep hygiene means having good habits and practices that lead to better sleep. Making some simple changes to your routine can make a big difference, like changing when you eat, exercise, or go to sleep. Good sleep hygiene also includes having a dark, cool, comfortable, and quiet sleep environment. Diet and lifestyle habits matter, too.

https://www.redfin.com/blog/improve-sleep-quality/
To help, we've gathered the 17 best tips for creating the ideal sleep environment to improve your quality of sleep so you can (finally) get a good night's rest. 1. Declutter your room, improve sleep quality. "An organized and clutter-free space can significantly enhance sleep quality by creating a peaceful and calming atmosphere

https://www.americanmattress.com/blogs/learn/top-10-sleep-tips-improve-your-sleep
Improve Your Sleep - Why You Can't Sleep, Top 10 Tips, and FAQs Why Can't I Sleep? Unraveling the Mystery ... Sleep Tip 1: Create the Right Environment For Deep Sleep How to Get More Deep Sleep: Prioritize sleep hygiene practices such as maintaining a consistent sleep schedule, limiting screen time before bed, and creating a dark, quiet sleep

https://www.ncoa.org/adviser/sleep/sleep-hygiene/
Key Takeaways. Sleep hygiene tips include limiting stimulants and food close to bed, avoiding smartphones in bed, and using tactics, like meditation, to help you relax. Adults need seven-plus hours of sleep each night, with research showing that older adults who sleep six to nine hours a night have sharper cognition and better health than those

https://transformhq.com/blogs/blog/create-a-comfortable-sleep-environment
Set the thermostat at a preferred temperature to help promote better sleep. Trying using earplugs, eye masks, or white noise machines. Opt for comfortable bedding, mattress, and pillow. Lastly, another way you can help create and maintain a comfortable sleep environment is reserving your bed for sleep, not for work on the computer, studying, etc.

https://www.msn.com/en-us/health/other/8-ways-to-sleep-better-and-improve-your-cognitive-health-in-2024/ar-AA1mhjOA
As we all know, our sleep is regulated by circadian rhythm. It is a natural clock that monitors the sleep cycle. It usually affects the brain, body, hormones, and controls the sleep-wake cycle.