9 tips for improving your sleep hygiene

Go to bed and wake up at the same time every day, even on weekends.

Stick to a consistent sleep schedule

Make your bedroom dark, quiet, and cool to promote restful sleep.

Create a sleep-conducive environment

Avoid using electronic devices or engaging in stimulating activities, like watching TV or using your phone, for at least an hour before bed.

Avoid stimulating activities before bed

Engage in relaxing activities, such as taking a warm bath or reading a book, to help you wind down before bed.

Establish a relaxing bedtime routine

Avoid consuming caffeine and alcohol in the hours leading up to bedtime, as they can interfere with sleep quality.

Limit caffeine and alcohol intake

Regular exercise can improve sleep quality, but avoid exercising close to bedtime as it can be stimulating.

Exercise regularly

A healthy diet that includes whole foods, lean protein, healthy fats, and complex carbohydrates can improve sleep quality.

Eat a healthy diet

Avoid napping during the day, as it can interfere with your ability to fall asleep at night.

Avoid napping

Stress can interfere with sleep, so find ways to manage stress, such as meditation, yoga, or deep breathing exercises.

Manage stress