1. Create a relaxing bedtime routine.

This can help you prepare your body and mind for sleep. Some things that you can do to create this routine include reading, taking a bath, or listening to calming music.

2. Avoid caffeine and alcohol before bed.

Caffeine and alcohol can both interfere with your ability to fall asleep. So try to avoid drinking coffee, tea, or soda late afternoon and evening. And avoid drinking alcohol within a few hours of going to bed.

3. Get regular exercise.

Exercise can help improve your sleep quality. Try to get at least 30 minutes of exercise each day.

4. Limit screen time before bed.

The blue light from screens can interfere with your body’s natural sleep rhythms. So try to avoid using electronic devices in the hours before bed. Instead, read a book to help wind you down for the night.

5. Try a relaxation technique like yoga or meditation.

These practices can help you calm your mind and body, promoting better sleep.

6. A good diet.

Eating a balanced diet will help your body get the nutrients it needs to function correctly. This includes being well-rested. Include plenty of Omega- fatty acids in your diet, as they are beneficial for sleep.

7. Invest in a good mattress and pillow.

It can make all the difference in your sleep quality. You spend around 7-9 per day for a max of 10 years on one mattress — that’s a lot of hours on one surface over the year. So make sure your bed is comfortable and supportive.

8. Make sure your room is dark, cool, and quiet.

These are all essential factors in getting a good night’s sleep. Try to create a dark and relaxing environment in your bedroom.

9. Consider using a weighted blanket to improve sleep quality.

A weighted blanket weighted with tiny beads or pellets. This can help you feel more relaxed and calm, promoting better sleep.

10. Avoid napping during the day.

A brief 10-20 minute nap in the early afternoon can be refreshing. Unfortunately, a longer and later in the day nap shifts your ability to fall asleep at night as that more extended rest decreases your sleep drive.

11. Use your bed for sleeping only.

If you associate your bed with work or stress, it can be challenging to relax and fall asleep. Make sure that you only use your bed for sleeping. This will help train your body to associate your bed with relaxation and sleep.

12. Create a positive attitude about sleep.

See sleep as a necessary part of your health and well-being. Think of sleep as a way to recharge your batteries so you can be more productive during the day.