5 evidence-based tips to help you sleep Better and wake up feeling Refreshed
1. Establish a Consistent Sleep Routine**: Having a regular sleep schedule helps improve sleep quality. Aim for the same bedtime and wake-up time every day, even on weekends.
2. Create a Relaxing Pre-Bedtime Ritual: Wind down before sleep by avoiding electronic devices (they emit blue light that disrupts sleep) and engaging in calming activities. Try reading, listening to soft music, or practicing meditation¹.
3. Mindfulness and Stress Management: Anxiety and stress impact sleep. Consider talking to someone you trust or writing down your concerns in a notebook. Making a to-do list for the next day can also ease your mind¹.
4. Optimize Your Sleep Environment: Ensure your bedroom is quiet, dark, and cool. Experiment with earplugs, silence your phone, and find what works best for you.
5. Increase Daytime Bright Light Exposure: Spending time in natural sunlight during the day can help regulate your sleep-wake cycle. Aim for at least 30 minutes of bright light exposure.
Remember, quality sleep is essential for overall well-being. Sweet dreams!
