Maintaining a regular sleep schedule facilitates the regulation of your circadian rhythm, which over time makes it simpler to fall asleep and wake up feeling rejuvenated.
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The quality of your mattress and bedding has a big impact on how comfortable you sleep; different materials effect sleep in different ways, so changing them could make your sleep better.
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Regular physical activity promotes better sleep, but exercising too late in the evening can raise awareness and interfere with your ability to fall asleep.
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Establishing a sleep-friendly environment will help you relax and get better sleep by making your bedroom quiet, dark, and cold. You should also avoid using electronics just before bed.
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Blackout curtains or a sleep mask might help tell your body when it's time to sleep because too much light exposure in the evening can disrupt your body's melatonin production.
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Disconnecting at least an hour before bed will help you naturally wind down because the blue light from electronics like phones and laptops can decrease melatonin levels and keep your brain alert.
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While a warm beverage, like milk or water, might help you unwind before bed, if you drink too much of it, it may cause you to have overnight toilet breaks and disturb your sleep.
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You can increase the quality of your sleep, lower stress levels, and calm your mind by using relaxation techniques like deep breathing, meditation, or relaxing music before bed.
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Melatonin supplements may help you fall asleep more quickly, but it's best to speak with a healthcare provider before using them because dosages vary and the long-term effects on children are unknown.
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