Seven effective strategies to sleep better
Sleeping well is not just a matter of luck or genetics: the quality of our rest depends greatly on our daily habits, even during the day, writes salute.eu.
Here are seven simple but effective strategies to improve your nights, CE Report quotes ATA.
Maintain a consistent routine
The body loves consistency. Going to bed and waking up at the same time every day—even on weekends—strengthens your internal biological clock and makes it easier to fall asleep at night and wake up energized in the morning. Ideally, aim for 7–8 hours of sleep, adjusting the schedule to your needs.
Create a relaxing evening ritual
The time before sleep is crucial: prepare your body and mind for rest with a small ritual that becomes a regular reminder. A hot shower, a few minutes of light stretching, deep breathing, or reading a soft-cover book are all excellent options. Just 30–60 minutes are enough to make the transition from day to bed a pleasant experience.
Turn off screens before bedtime
Phones, tablets, and computers emit blue light, which lowers melatonin levels and makes it harder to fall asleep. Notifications and vibrations can also unknowingly disrupt sleep. Ideally, disconnect from all devices at least an hour before bed, and if possible, leave your phone outside the bedroom.
Exercise regularly
Physical activity is a powerful ally for better sleep. Just 30 minutes of brisk walking, light jogging, or any aerobic activity can improve sleep quality and reduce stress. Outdoor exercise is even better due to natural light, which regulates your circadian rhythm. Just be careful with timing: avoid intense workouts in the two hours before sleep.
Maintain an ideal sleep environment
The bedroom should be a sanctuary dedicated to rest. A temperature between 16 and 19°C is ideal for deep sleep. Choose a comfortable mattress and pillows, use blackout curtains or an eye mask if there is too much light, and consider earplugs or white noise if you live in a noisy environment. Every detail matters in making your bedroom a relaxing oasis.
Manage stress before sleep
How often do our thoughts keep us awake? Writing a daily journal, making a to-do list, or practicing meditation can help clear your mind. Even a weighted blanket can provide a sense of calm and security, reducing anxiety and insomnia.
Limit caffeine
Coffee, tea, and energy drinks can remain in your system for several hours, negatively affecting sleep. It’s best to consume them only in the morning and limit the amount. Remember that sensitivity varies: some can tolerate a cup in the early afternoon, while others should stop by midday.
Sleeping well is a choice that starts with small daily habits. Start with one or two changes at a time, observe how your body responds, and create your personal sleep routine: the result will be waking up more rested, clear-headed, and full of energy.
