1. Stick to a schedule
Try to go to bed and wake up at the same time every day, even on the weekends. This helps regulate your body's internal sleep-wake cycle
2. Create a bedtime routine
Establishing a bedtime routine can signal your body that it's time to wind down and prepare for sleep. This could include activities like reading a book or taking a warm bath.
3. Make your sleep environment comfortable
Make sure your sleep environment is cool, quiet, and dark. Invest in a comfortable mattress and pillows, and consider using black-out curtains or an eye mask to block out light.
4. Limit exposure to screens
The blue light emitted by screens like phones, laptops, and televisions can disrupt your circadian rhythm and make it harder to fall asleep. Try to avoid screens for at least an hour before bedtime.
5. Avoid stimulants
Caffeine, nicotine, and alcohol can all disrupt your sleep, so try to avoid consuming these substances in the hours leading up to bedtime.
6. Exercise regularly
Regular physical activity can improve your sleep quality, but make sure to finish exercising at least a few hours before bedtime.
7. Relax before bed
Try to relax and unwind before bedtime. This could include activities like stretching, meditation, or deep breathing exercises. Creating a calm and peaceful environment can help you fall asleep faster and sleep better.
Gain strength quicker. Improve mobility faster. Restore function. Recover better. Primacare Physical Therapy is here to help. Our therapists are eager to assist you along your way to recovery.