Strategies that aim to improve sleep

My wife does not sleep well so whenever I come across ideas on how to get better sleep, I share them with the hope that it will help those of you who do not sleep well. There are several strategies that can help improve sleep. Here are a few:

Establish a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s natural sleep-wake cycle.

Create a relaxing bedtime routine. Engage in activities that help you relax before bed, such as reading a book or taking a warm bath.

Make your sleep environment comfortable. Keep your bedroom cool, dark, and quiet, and use a comfortable mattress and pillows.

Avoid screens before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bed.

 Exercise regularly. Regular physical activity can help improve sleep quality and duration. Just be sure to finish your workout a few hours before bed, as exercising too close to bedtime can actually interfere with sleep.

 Avoid caffeine and alcohol before bed. Both caffeine and alcohol can disrupt sleep, so it’s best to avoid them close to bedtime.

 Consider relaxation techniques. Techniques such as meditation or deep breathing can help calm your mind and body, making it easier to fall asleep.

 Get plenty of natural light during the day. Exposure to natural light during the day can help regulate your body’s sleep-wake cycle.

 Don’t nap during the day. Napping during the day can interfere with your ability to fall asleep at night. If you feel the need to nap, try to limit it to 30 minutes or fewer in the early afternoon.