How to Sleep Better at Night
1. Keep Things Consistent
- Go to bed and wake up at the same time every day, even on weekends. A regular schedule trains your body to know when it’s time to sleep and wake.
2. Exercise Regularly
- Morning workouts can enhance the quality of your sleep by promoting longer, deeper sleep cycles.
3. Watch Your Caffeine Intake
- Limit caffeine and alcohol, especially in the afternoon and evening, to ensure a more restful sleep.
4. Get Some Sunlight
- A short outdoor walk during the day can improve your circadian rhythm, helping you sleep better at night.
5. Skip Late Naps
- Avoid napping in the late afternoon. If you must nap, keep it to 20 minutes or less.
6. Eat Light at Night
- Heavy meals or excessive liquids before bedtime can disrupt sleep by causing indigestion or frequent trips to the bathroom.
7. Take a Warm Bath
- Relax with a 20-minute warm bath around 8 PM to loosen muscles and calm your body.
8. Unplug
- Avoid screens like cell phones, laptops, or TVs in bed. Blue light from these devices can trick your brain into thinking it’s daytime. Opt for reading a book instead.
9. Minimize Light and Noise
- Even small amounts of light or noise can keep your brain alert. Create a dark and quiet sleep environment for optimal rest.
If pain or sleeplessness persists, NOTTS PM can help relieve pain and promote restful sleep. Always use as directed and consult your doctor if necessary.