According to Dr. David D. Clarke, these are the key elements of a good night’s sleep.
1. Maintain a consistent sleep schedule, going to bed and waking up at the same time each day.
2. Establish relaxing bedtime routines such as reading, taking a warm bath, or practicing relaxation techniques.
3. Optimize your sleep environment, keeping your bedroom cool, dark, and quiet.
4. Turn off screens (phones, tablets, computers, TVs) at least an hour before bedtime.
5. Avoid heavy meals, caffeine, and nicotine close to bedtime.
6. Exercise regularly, but complete vigorous exercise at least a few hours before bedtime.
7. Limit naps to 20 or 30 minutes and avoid napping late in the day.
8. Manage stress by practicing techniques such as deep breathing, meditation, or mindfulness.