When it comes to achieving better sleep, getting enough restful hours at night can be a challenge for everyone. However, there are simple changes you can incorporate into your lifestyle that can help you sleep better.

Here are some tips for sleeping like a baby.

1. Maintain a Regular Sleep Schedule

Our circadian rhythm helps to regulate our sleep-wake cycle. Irregular sleep schedules can disrupt our body clock, leaving us feeling tired and unrefreshed.

So, it is essential to stick to a consistent sleep schedule to help regulate our body clock, leading to better sleep habits. Aim for at least seven hours of sleep every night and avoid oversleeping on the weekends.

2. Create a Soothing Sleep Environment

Creating a sleep-friendly environment can make a significant difference in the quality of sleep you get. Ensure that your bedroom is cool, quiet, and comfortable.

Limit exposure to artificial light, such as television, computers, or smartphones, for at least an hour before bedtime. Consider using an eye mask, earplugs, or a white noise machine to block out distractions in your surroundings.

3. Develop a Relaxing Bedtime Routine

Developing a relaxing bedtime routine can help signal to your body that it’s time to sleep. Start by turning off electronics at least an hour before bedtime.

Engage in activities that help you relax and unwind, such as reading, taking a warm bath, or practicing deep breathing techniques. Avoid activities that are mentally or emotionally stimulating, including browsing through social media or engaging in arguments, as they can trigger the release of stress hormones, making it harder to sleep.

4. Watch What You Eat and Drink

What we eat and drink before bedtime can have a significant impact on the quality of our sleep. Avoiding caffeine, nicotine, and alcohol before bedtime can help improve the sleep quality.

Caffeine is a stimulate, and its effects can linger in our system for up to five hours, affecting our ability to fall asleep. Nicotine can disrupt sleep and cause nightmares and reduce sleep time. Alcohol can help you fall asleep quickly; however, it often results in fragmented and less restful sleep.

5. Exercise Regularly

Exercise helps to reduce stress levels, enhances mood, and improves general health and wellbeing. Being physically active during the day can also lead to better sleep at night.

However, avoid exercising close to bedtime, as it can stimulate the body and make it harder to fall asleep.

6. Keep a Sleep Diary

Keeping a sleep diary can help identify patterns and triggers that prevent you from getting a good night’s rest.

Note the time you go to bed and wake up, the quality of sleep you had, and any significant events that occurred before bedtime or during the night. Sharing your sleep diary with your healthcare physician can help identify underlying conditions that may require medical attention.

7. Consider Seeking Professional Help

If your sleep problems persist despite making lifestyle changes, it may be time to seek professional help. A healthcare professional can help evaluate sleep problems and recommend treatment options, such as cognitive-behavioral therapy or medication.

For those with sleep apnea, a type of sleep disorder, using a continuous positive airway pressure (CPAP) machine can help keep air flowing through the throat and prevent snoring that can disrupt sleep.

8. Get Enough Sunlight During the Day

Natural sunlight can help regulate our sleep-wake cycle. When exposed to sunlight, the body produces serotonin, a neurotransmitter that regulates mood, and melatonin, a hormone that helps to induce sleep.

Spending time outside during the day can help regulate the production of these hormones, leading to better sleep at night.

9. Keep Your Head Clear

Stress and worries can keep the mind active, making it hard to fall asleep. Consider keeping a journal to write down any thoughts that are troubling you before bedtime or talking to a friend or family member about what is causing you stress.

Practicing mindfulness and meditation techniques can also help to focus the mind and calm the body before sleeping.

10. Invest in a Comfortable Mattress and Pillow

Having a comfortable mattress and pillow is a crucial factor in getting quality sleep. Consider investing in a high-quality mattress and pillow that suits your sleeping style to ensure that you are well-supported and comfortable through the night.

Replace your mattress every eight years and your pillow every two years for optimal comfort and support.