How to improve your sleep quality

If you’re reading this, I’m going to assume your sleep hasn’t been the greatest lately. I suffer from insomnia. I’ve found these tips to be helpful. I hope they help improve your sleep too.
 

• Your body will get used to a routine. Go to bed at the same time and wake up around the same time every day. Once your body is accustomed to that schedule it will come naturally to you.
• Identify the things keeping you awake. Address anxieties and work through them. What is it that keeps you awake at night? Are you stressing about work or the fact that the dishes aren’t done? Get up and do the dishes so you can rest peacefully. Are you frustrated that you didn’t get something done? Work hard to get things done during the day so you can rest well at night.
• Turn off the screens two hours or more before bed. Staring at a bright screen keeps us awake.
• Turn off the bright lights and use dim lighting before bedtime.
• Don’t sleep with the TV or radio on.
• No TV watching in bed. Sleep experts say use your bed only for sleep and sex to get better sleep.
• Reduce stress with deep breathing for relaxation before you crawl under the covers.
• Do some gentle stretches right before you get into bed. Regular exercise during the day often helps sleep, but for some people exercise is energizing. If exercise energizes you, get that in before 5pm.
• A comfortable pillow is worth the price if it helps you sleep.
• Pamper yourself with adjusting the temperature to suit your comfort. I know I always have a really hard time sleeping in the summer when it’s hot. I can’t get comfortable. If I turn up the air conditioning, I fall right to sleep.
• Try aromatherapy to relax.
• Stress management is so helpful at treating sleep difficulties.
• Be selective in the commitments you make. It is okay to tell people no. Sometimes we need to refuse to add things to our plates so they don’t get too full. Organize your priorities. Keep your ducks in a row. You don’t have to agree to take on added responsibilities or cram something else in your schedule if you just don’t feel like it right now. You’ll be less exhausted by nighttime if you don’t overload your plate during the day.
• Self-care is important too. You have to take care of yourself to be able to take good care of others.  
• Give yourself permission to rest. I know there are always things to get done and worries to be had, but you need to let yourself put it aside to get good sleep.
• No caffeine within a few hours of bedtime is an easy guideline to follow.
• Sugary snacks should be avoided before bed.
• Have a warm drink such as a hot cup of tea.
• Have wind down time before bed. This is a good time for the family to get pajamas on, talk to each other, play with quiet toys, and read books. If you’re on your own, winding down can be whatever you want it to be. Read a book. Journal. Chill out for a while before you go to sleep.  

 
It is surprising how much some of these simple tips can help improve your sleep. I know everybody is different. Use the sleep tips that work best for you and leave the rest.