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Improving sleep quality is essential for overall health and well-being. Here are
some evidence-based tips to help you sleep better at night:
1. Invest in a Comfortable Mattress and Bedding: Ensure your mattress
and pillows provide the right support and comfort for your body.
Comfortable sheets and blankets can also make a significant difference 1.
2. Block Out Light: Use blackout curtains or a sleep mask to prevent light
exposure from disrupting your sleep. This can also aid in the production
of melatonin, the sleep hormone1.
3. Minimize Noise: Reduce noise levels with earplugs, a white noise
machine, or a fan to create a more conducive sleep environment 1.
4. Optimize Bedroom Temperature: Set your thermostat to a cooler
temperature, ideally between 65 to 68 degrees Fahrenheit (about 18
to 20 degrees Celsius), to promote better sleep1.
5. Establish a Sleep Schedule: Aim for at least seven hours of sleep each
night and try to wake up at the same time every day, even on
weekends1.
6. Limit Blue Light Exposure in the Evening: Reduce the use of electronic
devices before bedtime or use blue light filters to prevent interference
with your sleep cycle2.
7. Manage Caffeine and Alcohol Intake: Avoid consuming caffeine and
alcohol close to bedtime as they can disrupt sleep patterns 1.
8. Relax Before Bed: Engage in relaxing activities such as reading, taking a
warm bath, or practicing meditation to prepare your body for sleep 2.
9. Exercise Regularly: Regular physical activity can help you fall asleep
faster and enjoy deeper sleep, but avoid vigorous workouts close to
bedtime2.
10. Consider Sleep Supplements: If necessary, consult with a
healthcare provider about using melatonin or other sleep aids to help
regulate your sleep3.
Remember, consistency is key when it comes to sleep hygiene. Making these
changes a part of your daily routine can lead to long-term improvements in
sleep quality. Sweet dreams! 😴

Source(s)
1. The 20 Ultimate Tips for How to Sleep Better | Sleep Foundation
2. 17 Proven Tips to Sleep Better at Night - Healthline
3. 11 Tips to Improve Sleep Quality - Sleep Advisor
4. Sleep tips: 6 steps to better sleep - Mayo Clinic