6 tips for better sleep | Sleeping with Science, a TED series
Create a relaxing bedtime routine: Wind down before bed with calming activities like reading, taking a warm bath, or listening to soothing music. Avoid stimulating activities like watching TV or using electronic devices for at least an hour before bed. The blue light emitted from screens can interfere with sleep.
Make your bedroom sleep-friendly: Ensure your bedroom is cool, dark, and quiet. Invest in blackout curtains, earplugs, or a white noise machine if necessary.
Relax your body and mind: Practice relaxation techniques like deep breathing or progressive muscle relaxation before bed to help quiet your mind and prepare your body for sleep.
Get regular exercise: Regular physical activity can improve sleep quality, but avoid strenuous workouts close to bedtime as they can be stimulating.
Avoid stimulants and alcohol before bed: Avoid caffeine and alcohol in the hours leading up to bedtime. While alcohol may initially make you feel drowsy, it can disrupt sleep later in the night.
Sources
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