Getting enough restful sleep each night is essential to good health and overall well-being, yet some find it challenging. In this article, we will present tips for improving sleep habits to get quality rest at night.

1. Monitor caffeine and alcohol intake.

Caffeine can be an antidote for insomnia. Therefore, it’s advisable to limit your consumption of caffeinated drinks such as coffee, tea and soda during the late afternoon and evening hours; similarly, too much alcohol before bedtime can hinder its quality and have adverse effects.

2. Adopt a regular sleeping pattern.

Try to go to bed and wake up around the same time every day, even on weekends or when taking time off work. This will keep your body on schedule and make falling asleep easier at night.

3. Create a relaxing bedtime routine.

Experience shows that doing something soothing each night, such as taking a hot bath, reading a book or listening to soothing music, can help promote better rest.

4. Participate in regular exercise.

Exercise can help to boost both overall health and sleep quality. Aim for at least 30 minutes of moderate-to-intense physical activity each day for best results.

5. Avoid spending too much time in bed during the day.

As much as possible during the daytime hours, try to remain awake and active so your body is primed for sleep at nighttime. Napping during the afternoon may disrupt this process, so limit naps to no more than 20-30 minutes each day if necessary.

6. Avoid viewing screens before bedtime.

An evening viewing of TV, computer and phone screens may be stimulating and keep you awake longer than intended. Try not using electronics an hour prior to bedtime so your mind will be better prepared for sleep.

7. Make sure your sleeping environment is conducive to restful and restorative rest.

The temperature in your bedroom should be comfortable for sleeping; otherwise, it can make falling asleep difficult. Also, make sure that your mattress and pillows provide support and are comfortable so you won’t wake up with aches or pains while sleeping.

8. Consider investing in a teeth retainer.

Retainers for teeth worn while sleeping can significantly improve your night’s rest by protecting against teeth grinding or clenching while sleeping and helping stop them from shifting, thereby helping relieve jaw discomfort and headaches caused by nighttime teeth grinding. Talk to your dentist to determine the most suitable retainer type.

9. Avoid eating too close to bedtime.

Eating late at night can cause indigestion and discomfort that keeps you awake at night, which could prevent sleep from being achieved. Aim to eat or snack two hours prior to bedtime to ensure an uninterrupted night of restful slumber.

10. If you are having difficulty sleeping, do not stay in bed.

If you find it hard to fall asleep after lying in bed for some time, get up and do something relaxing until your mind and body relax – maybe reading a book, listening to soothing music or performing light stretching exercises until it feels time for sleep again.