Before you can improve your sleep, it helps to know if there’s anything in your routine making it easier or harder for you to sleep. Try tracking your sleep habits for a week with our sleep diary. Do you notice anything different about your routine on nights you sleep well and nights you don’t?
Making some of the following changes can also help you fall asleep easier and have a more restful sleep:
Sit less and move more throughout the day
Maintain a regular bedtime and waketime throughout the week
Build a comfortable, calm sleep environment that is quiet, cool, and dark
Try to get natural light in the morning
Try and avoid the following:
- caffeine consumption starting in the late afternoon
- alcohol and nicotine before bed
- vigorous exercise one hour before bed
- screens one hour before bed
- screens in bedroom
- eating a heavy meal right before bed or going to bed feeling hungry
- napping during the day, especially in the afternoon
You do not need to make these changes all at once. Instead, try making small changes over time. This will help you build and maintain healthy sleep practices.
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