Achieving a Better Night's Sleep: The Sleep Revolution Method

Try to go to bed and wake up at the same time every day, including on weekends.

Consider winding down with activities such as reading, listening to soothing music, or taking a warm bath before going to bed.

Keep the room cool, dark, and quiet, and use a comfortable mattress and pillows.

These substances can disrupt your sleep. Try to limit your consumption of caffeine and alcohol, especially in the hours leading up to bedtime.

Regular physical activity can help you sleep better, but be sure to finish your workout a few hours before bedtime.

The blue light emitted by screens can disrupt your natural sleep-wake cycle. Consider setting a screen time cutoff at least an hour before bed.

While a short nap can be refreshing, excessive napping during the day can disrupt your sleep at night.

Avoid heavy meals and snacks close to bedtime, and try to eat a balanced diet that includes plenty of fruits, vegetables, and whole grains.

Dehydration can affect your sleep quality, so be sure to drink plenty of water throughout the day.

Deep breathing, meditation, or progressive muscle relaxation can help calm your mind and body and prepare you for sleep.

Exposure to natural light during the day can help regulate your body's sleep-wake cycle.

If you're having trouble sleeping despite trying these tips, consider talking to a healthcare professional or a sleep specialist. They can help you identify the cause of your sleep problems and provide additional treatment options.