9 Tips for Getting a Good Night's Sleep and Improving Sleep Quality

1. Establish a consistent bedtime routine and stick to it every night. This will help train your body to recognize when it's time to sleep. Learn More Arrow

[{"selector":"#anim-86f2a017-d37e-406a-a605-2f3f41fbc245 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-28.90624987200394%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-6a140d83-e67d-4592-9c2d-752e5add7005","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-78ba42dc-fb33-4a59-8331-04085658a46c","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c18160c-1829-4a70-afc8-7d0e4e8d3cd1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 2. Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Learn More Arrow

[{"selector":"#anim-a035896f-62e4-461a-9a85-6560273ff7f0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.249999886225726%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-a372a32a-4abf-4b3c-8a80-205a77eab552","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8128540-d396-4b90-a819-4a5a47a8c3bd","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66365ac2-21a5-4a1b-be08-aa6c94470a76","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 3. Avoid caffeine and alcohol before bedtime, as they can interfere with your ability to fall asleep and stay asleep. Learn More Arrow

[{"selector":"#anim-266596ed-7def-4ce9-ba6a-77528c0aa561 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.248256348926695%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-fa5c701c-cafa-4aa1-b575-ccdd124590be","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf78f543-645c-4eb4-8ad5-e0bd2a45af66","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56398e8a-4642-4505-85e4-cbaa9473819b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 4. Exercise regularly, but try to do it earlier in the day rather than right before bedtime. Learn More Arrow

[{"selector":"#anim-260e706f-1df3-4723-a9c7-8c76fbc7d41e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-14.843749786673241%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-3d71e4bb-effd-4ec4-abd0-8e498dc3c31b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11c3cc54-c91f-41e4-a003-ded0a0a9e234","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca91c54d-4ebd-4ecc-a924-b562e899dbb5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 5. Limit your exposure to screens in the hours leading up to bedtime, as the blue light can disrupt your body's natural sleep rhythms. Learn More Arrow

[{"selector":"#anim-87521773-8bf1-468a-8c5a-1a3be9786e40 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.249999886225726%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-20ab3a6d-83db-4fa5-9307-aa1f1c4473ba","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2cf91f8d-9ce7-429b-86c3-169bf8c922aa","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80b97f70-eea0-4d6f-8611-78291fc07b73","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 6. Use relaxation techniques such as deep breathing or meditation to calm your mind and prepare for sleep. Learn More Arrow

[{"selector":"#anim-0cb654bc-144e-4bdd-87cc-d9f4354acfa0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.249999886225726%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-7a861d80-a7cb-4dff-9a9b-716a2f9f3ff3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f616cc89-948a-47de-8615-26e8e19b5164","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3aa19070-8b4e-4600-9987-460f958b84d9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 7. Invest in a comfortable mattress and pillows that support your sleeping posture. Learn More Arrow

[{"selector":"#anim-f9260f90-76f9-490f-82f6-5d7815cd8cae [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.225066375436132%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-aff356e7-d25f-4f13-a579-de647d513095","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ada17ed-1e02-4a21-9dd0-44c46dbf7897","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19e1cf62-d1bf-4085-b392-cc65861ac94e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 8. Consider using white noise or calming music to create a soothing sleep environment. Learn More Arrow

[{"selector":"#anim-75af7efa-cf66-4268-8ffa-c1441254a6ca [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-29.910714163813278%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":8000,"fill":"forwards"}] [{"selector":"#anim-d9a51151-fb66-4119-ab6a-a7279075ac77","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3754601d-6d21-4cdf-b99d-69e666590f7d","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f46466d7-7e50-42d9-8734-3890e227d9f8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 9. Keep a consistent sleep schedule, even on weekends, to help regulate your body's sleep-wake cycle. Learn More Arrow More Stories