5 Things You Can Do to Sleep Better

1. Establish a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed. In Sensity App you can set up a bedtime reminder.

2. Create a Comfortable Sleep Environment

• Select Suitable Bedding. Use comfortable sheets, blankets, and duvets made from natural, breathable materials like cotton or linen. The weight and thickness of your bedding should be appropriate for the season and your personal comfort.
• Keep Your Room Dark. Use blackout curtains or shades to block out external light sources, especially if you live in an area with street lights or early morning sunlight. A dark room promotes better sleep.
• Minimize Noise. Reduce disruptive noise by using earplugs or a white noise if your sleep environment is loud. You can also create a “sound buffer” by using soft furnishings like rugs or curtains.
• Use Aromatherapy. Essential oils like lavender, chamomile, or eucalyptus can create a calming atmosphere. Consider using a diffuser or placing a sachet of dried herbs under your pillow.
• Control the Temperature. Maintain a comfortable room temperature, typically around 60-67°F (15-20°C). Consider using a fan or adjusting the thermostat to achieve your desired sleep temperature.

Do you often wake up at night? Find out why this happens and how to fix it.

3. Practice Relaxation Techniques

Engage in relaxation exercises like deep breathing, meditation, or gentle yoga before bedtime. These techniques can help reduce stress and prepare your body for sleep.

4. Limit Screen Time Before Bed

The blue light emitted by smartphones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep. Limit screen time at least an hour before bedtime.

5. Watch Your Diet and Caffeine Intake

Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep patterns. Instead, have a light snack if needed and drink a calming, caffeine-free herbal tea like chamomile.

In addition to these top five tips, regular physical activity, managing stress, and creating a bedtime routine can also contribute to better sleep. Remember that sleep habits are individual, so it’s important to experiment and find what works best for you. If sleep problems persist, consider consulting a healthcare professional for further guidance.

Also, try our tips for becoming a light sleeper and improving your rest.