Getting a good night’s sleep is very important. That’s your body’s way of recovering from a busy day and getting the energy you need for the next day. Sleep also helps the body fight illnesses, but ensure you get enough hours of sleep. Doctors recommend that adults get seven or more hours at night.

The CDC recommends you create good sleeping habits. The amount of sleep you get is essential, but also the quality. Avoiding large meals, alcohol, and caffeine is also a good idea. You shouldn’t drink anything for about an hour or two before going to sleep to avoid getting up in the middle of the night to go to the bathroom.

Set Up a Sleep Routine

You be consistent by going to bed and getting up simultaneously. Yes, that also includes the weekends. Make sure that the room is relaxing, quiet, and dark. If possible, try to make the room temperature as comfortable as possible.

They also recommend (you’ve heard this one before) not using devices right before going to sleep. If you need to use a device, experts recommend using glasses that block blue light. Or install an app that also blocks blue light on your phone or tablet. If you can avoid having them in your room, even better. The more you exercise, the better you sleep since you’ll be more tired than usual.

Harvard Health also recommends starting a sleeping ritual where you do specific tasks that tell your mind you will sleep soon. For example, some might drink a glass of warm milk or take a bath to relax for 90 minutes before going to sleep. You can also put your feet in warm water if you don’t want to take a regular bath or shower.

Avoid Stressful Tasks

It’s also a good idea to avoid any stressful tasks before going to sleep so they are not one thing that crosses your mind when trying to sleep.

Getting enough sun exposure is also important since it provides a healthy circadian rhythm.

Avoid Long Naps During The Day

If you’re so tired that a power nap would be great, go for it. But try to avoid taking long naps since will only end up confusing your brain.

A study proved that when people take naps during the day, they feel sleepier. Another study proved that naps that are longer than 30 minutes can hurt your sleep quality.

Get a Comfortable Bed and Pillows for a Good Night’s Sleep

Experts recommend that you get a new mattress every five to eight years. This could be the reason if you haven’t done so and have had trouble sleeping. Ensure you choose the right pillow for you that best fits your needs.

Finding the perfect nighttime routine might be difficult, but with the tips mentioned above, you’ll find one in no time.