How Can I Sleep Better During The Night?

Do you go to bed and get up at the same time every day, even on weekends?

Did you limit your naps to 15 to 20 minutes?

Do you avoid watching TV, using your phone, tablet or computer just before bed (1 to 2 hours before bed)?

Do you sleep in a darkened, quiet, and chilled room (around 65 ° F or 18 ° C)?

Do you sleep in a comfortable bed?

Do you exercise regularly?

Do you do relaxation exercises before bed (yoga, light stretching)?

Do you avoid eating large meals before bed?

Have you limited your intake of caffeine, nicotine and alcohol?

Do you avoid drinking too much fluid in the evening?

Do you avoid thinking about problems and making plans when you go to bed?

Based on your answers, there are several other ways that can help you sleep better during the night. You should try to go to bed and get up at the same time every day to adjust your body's internal clock. Stick to your sleep schedule on weekends as well, and limit naps to about 15 minutes. You should avoid watching TV, use your phone, tablet or computer an hour or two before bed, because the blue light from the screen suppresses melatonin, a hormone that promotes feelings of sleepiness. You should sleep in a darkened and quiet room, which you have cooled as you like it.

Based on your answers, you know a lot about how to sleep better during the night. Exercising regularly will help you sleep better, but it is important to finish your training at least 3 hours before bedtime. However, relaxation exercises can promote sleeping, so you can do yoga or light stretching just before going to bed. You should avoid large meals in the evening, and you should have dinner at least 2 hours before bedtime. Caffeine, nicotine and alcohol can disrupt your sleep cycle. Also, try not to drink a lot of fluids in the evening to avoid frequent visits to the bathroom during the night.