How to sleep better?

To improve your sleep quality, experts suggest several key strategies:

1. Sleep Regularity: Go to bed and wake up at the same time every day, even on weekends. This helps your body's internal clock stay consistent and improves sleep quality 1.

2. Create a Cool Sleep Environment: Keep your bedroom cool, ideally between 62 to 70 degrees Fahrenheit (16-21 degrees Celsius), as a cooler environment aids in falling asleep 2.

3. Limit Stimulants and Sleep Disruptors: Avoid caffeine after 2 p.m. and limit alcohol consumption before bed. Both can interfere with your ability to fall and stay asleep 3.

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     Optimize Sleep

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4. Exercise Regularly: Exercise daily, but aim to finish workouts at least four hours before bedtime to ensure it doesn't interfere with sleep 3.

5. Morning Sunlight: Expose yourself to sunlight in the morning to help regulate your circadian rhythm. This natural light exposure helps set your body's sleep-wake cycle more effectively 4.

6. Avoid Blue Light Before Bed: Limit exposure to blue light from screens before bed, as it can affect melatonin production and delay sleep onset. Using blue light blockers or dimming lights can be beneficial 5.

7. Optimize Sleep Environment: Use blackout curtains to darken your room and consider white noise machines to mask disruptive sounds, enhancing sleep quality 6.

By adopting these habits, you can significantly improve your chances of achieving better sleep and, consequently, enhance your overall well-being.