How to sleep better?

Mood, brain and heart health, immune system, creativity, stamina and weight can be negatively affected by unhealthy daytime behaviors and lifestyle choices, which can keep you up at night tossing and turning. But if you put the following tips into practice, you'll sleep better at night, improve your health and think better during the day:

  • Stay in tune with your body's normal sleep-wake cycle

One of the most important methods of improving sleep is to adapt to your body's natural circadian rhythm. Even if you modify your sleep pattern, maintaining a regular sleep routine can make you feel more energetic and, above all, rested.

  • Limit your exposure to light

The body produces melatonin, a hormone that helps control the sleep cycle. The brain releases more melatonin in the dark, which produces drowsiness, and less in the light, which keeps you more awake. 

  • Exercise during the day

People who exercise regularly experience improved nighttime sleep and reduced sleepiness. Regular exercise also lengthens the time of deep, restful sleep and reduces symptoms of insomnia and sleep apnea.

  • Take care of your nutrition and hydration

Your eating habits during the day, especially in the hours before bedtime, influence your quality of sleep.

  • Relax and make room in your mind

Do you have trouble falling asleep or wake up often at night? Getting a good night's sleep can be a challenge if you have tension, worry or anger left over from the day. Making an effort to manage your overall stress levels and learning to stop worrying will help you relax at night. Creating a quiet nighttime routine can also help prepare your mind for sleep. Some suggestions include using a relaxation method, taking a warm bath, dimming the lights, and listening to music or an audiobook.

  • Improve your sleeping environment

Your brain gets the signal that it's time to wind down and leave the stresses of the day behind with a relaxing nighttime routine. Your ability to sleep well can be greatly affected by even small changes in your environment.