Tips to Improve Sleep

Sleep improvement tips

  • Get up at the same time every morning.
  • Give yourself 20 minutes to fall asleep. After 20 minutes, get up and leave the bedroom to do something relaxing or slightly monotonous.
  • Avoid naps. The best sleep is obtained at night.
  • Have a cool, dark, quiet bedroom. The ideal temperature seems to be 64-66 ̊F or 18 ̊C.
  • Earplugs and eyeshades can be helpful for some people.
  • Keep regular rituals and routines before bedtime.
  • At home, or away, rituals help reinforce sleepiness.
  • Avoid caffeine and alcohol in the evening. These promote wakefulness and make you urinate more.
  • Exercise moderately in the late afternoon or early evening. An evening walk is a great way to wind down.
  • Don’t go to bed too hungry or too full.
  • Unwind before bedtime. Leave worries at the door.
  • Don’t oversleep. It’s better to shorten your sleep by 15 minutes than oversleep.
  • Save your bedroom for sleep. This room should be associated with pleasure, relaxation and sleep.
  • Use relaxation techniques. Doing things that help calm your mind make it easier to fall asleep.


Page Last Updated: 17/06/2020