Quality sleep is essential for maintaining physical and mental health. According to the National Sleep Foundation, adults are recommended to sleep for 7 to 9 hours every night. Lack of sleep can affect mood, increase anxiety, and trigger depression. To improve sleep quality, there are some simple habits you can try:

Tips for Better Sleep

1. Sleep Regularly 
   Every Day Try to go to bed and wake up at the same time every day. This helps regulate your body's circadian rhythm and improves sleep quality. With a consistent schedule, your body adapts more easily to sleep patterns, making it easier to fall asleep and wake up refreshed.
   
   
2. Relax Before Bed
   Take 30-60 minutes before bed to relax with yoga, meditation, or reading a book. This helps lower stress and tension, preparing the body and mind for rest.
   
   
3. Keep Gadgets Away 
   Keeping away from gadgets before bed can improve sleep quality. Studies show that exposure to blue light from screens can disrupt the production of sleep hormones. Try to avoid using gadgets at least an hour before bedtime.
   
   
4. Avoid Caffeine 
   Caffeine can disrupt your sleep. Consider replacing coffee with warm milk or soothing herbal teas for example chamomile tea.
   
   
5. Create a Comfortable Sleeping Environment
   Make sure your bedroom supports restful sleep by keeping noise, light, and temperature comfortable. The ideal temperature for sleeping is usually around 19 degrees Celsius. Use comfortable bed linen and blackout curtains if necessary.
   
   
6. Taking a Warm Bath
   A warm bath before bed can help the body relax and lower body temperature to prepare for sleep. Use bath products with therapeutic scents such as lavender for a soothing effect.
   
   
7. Exercise 
   Do at least 30 minutes of aerobic exercise each day, but avoid intensive exercise an hour or two before bedtime. Exercise helps regulate sleep cycles and improves overall sleep quality.
   
   

By implementing these tips, you can improve your sleep quality and support overall health. Good luck!



Source: cnnindonesia.com