Cultivate an evening routine
One of the best ways to get better sleep is to have an evening routine before you go to bed. To help you fall asleep easily, wind down before you shut your eyes. A night-time routine could involve anything from reading a book to taking a relaxing shower or bath every evening before you hit the sheets.
Avoid screens of any kind – trying to relax by watching a TV series or reading an e-book isn’t recommended. The results of a study conducted by the National Sleep Foundation in America found that 95% of people who stare at screens before going to bed don’t get enough sleep.
Stick to a sleep schedule
Try to sleep at the same time every evening and wake up at the same time every morning. It may seem impossible and feel like a bit of schlep, but it’s one of the best ways to get better sleep over time. Going to bed at the same time regulates your body clock, making for better rest.
Many experts agree that regular exercise involving cardio does wonders for the quality and length of one’s sleep. Speaking to online health magazine Prevention, Dr Michael Breus, author of The Sleep Doctor’s Diet Plan, explains that 30 minutes of intense aerobic exercises keep the body’s temperature elevated for a maximum of four hours, which inhibits sleep. When your body cools down, your brain releases melatonin, making you drowsy. Dr Breus recommends exercise four hours before you go to sleep.
Download a sleeping playlist, from Apple Music or Tidal, for example. Look for one with white noises and no voices that could cause a distraction.