Getting a good night’s rest can be difficult. Getting the rest you need may require lifestyle changes. It’s important to develop habits that promote good health and eliminate those that keep you up at night. Here are some tips to help you improve sleep hygiene and prepare the perfect environment to catch some Zzz’s.

Key points

  • Not getting enough sleep can raise your risk to accidental injury and many chronic health condition
  • For better quality sleep, practice good sleep hygiene and health habits
  • Fellow a regular sleep schedule, develop a relaxing bedtime routine, and create a comfortable bedroom environment that’s dark, quiet, and cool

Establish a routine

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours.

To stick to a schedule, prepare your mind and body for sleep by developing a relaxing bedtime routine that begins around the same time each evening. This will signal to your body that bedtime is coming and help you fall asleep more quickly and easily.

Mind what you drink

What you drink in the hours before bedtime can make or break your ability to fall asleep. Caffeine and alcohol are two common sleep disrupting culprits.

The stimulating effect of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night

Tips: Warm milk and chamomile tea are better choices.

Create a restful environment

Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Check your room for noises and other disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.

ALSO READ: This is what lack of sleep does to your body

Mattress matters

You bed plays one of the biggest roles in determining how long and how well you sleep. Your mattress and pillow have to be snuff for you to slumber well. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses.

Include physical activity in your daily routine

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however

Spending time outside everyday might be helpful, too

If you’re still having trouble sleeping

Don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.