Sleep is an essential part of our daily lives. It helps the body to refresh, repair, and rejuvenate so that we can happily face another day. Yet, for some, falling and staying asleep can be a challenge. If this resonates with you, don’t worry.

In this article, we’ve compiled nine tips to help improve your sleep and help you get the rest you need.

1. Create a bedtime routine

One of the best ways to signal to your body that it’s time to sleep is to create a bedtime routine. This routine can include activities such as relaxation exercises, taking a warm bath, or reading a book.

The key is to make sure that these activities are calming and peaceful so that your body begins to wind down and relax.

2. Stick to a sleep schedule

Creating a sleep schedule involves going to bed and waking up at the same time every day, even on weekends. Our bodies crave consistency, so by sticking to a sleep schedule, you are conditioning your body to recognize when it’s time to rest.

Your circadian rhythm works on a 24-hour cycle, and by maintaining a consistent sleep schedule, you can help keep this rhythm in balance.

3. Create a sleep-conducive environment

Ensure your sleep environment is conducive to sleep. Keep the room dark, quiet, and cool. If you are sensitive to light, investing in blackout shades or a sleep mask can be beneficial. If outside noise is an issue, earplugs can help.

If you struggle with temperatures, regulate the room temperature based on your preference, but make sure it’s not too hot or too cold.

4. Banish electronics from the bedroom

Electronic devices such as mobile phones, laptops, or tablets emit a blue light that can affect the body’s ability to sleep correctly.

The blue light can interfere with the production of melatonin, which is responsible for regulating sleep patterns. This can make it difficult to fall or stay asleep. Try to avoid using electronics at least an hour before bedtime and keeping them out of the bedroom altogether.

5. Watch What You Eat and Drink

Food and drink play a significant role in sleep quality. Try avoiding caffeinated drinks such as coffee, tea, or energy drinks to avoid being stimulated before bed. As well as sugar that can spike your insulin levels making it difficult to fall asleep.

Alcohol and nicotine can also impact the duration and quality of sleep, so try to avoid them before bedtime.

6. Exercise Regularly

Exercise is great for the mind and body and can help promote better sleep. Regular exercise has been shown to reduce stress, cortisol levels and therefore aides in falling asleep more easily.

Experts suggest that you exercise at least thirty minutes per day, five days a week at moderate intensity. However, avoid exercising too close to bedtime, as it can have the opposite effect and make it challenging to fall asleep.

7. Reduce Stress

Stress is one of the biggest reasons people struggle with sleep. Stress triggers the production of cortisol, a hormone that increases alertness and can interfere with sleep.

To promote better sleep, consider reducing stress by practicing relaxation techniques such as meditation, yoga, or deep breathing exercises.

8. Invest in Comfortable Bedding

Poor bedding can interfere with sleep quality. Invest in comfortable bedding such as a supportive mattress, pillows, and sheets that are soft and cozy, making it a more inviting and comfortable sleep environment.

9. Try Natural Remedies

Another option people often consider when struggling to sleep is natural remedies. Natural sleep aids such as chamomile tea have been shown to have calming and relaxing effects on the body.

Other natural remedies such as essential oils have also been shown to promote better sleep.

Finally, if you’ve tried everything and still struggle with sleep, consult a medical professional. A medical professional can help determine if there are any underlying issues and suggest possible solutions.