Start a regular sleep schedule. Manage your time so that you go to bed when you need to, said Emilia Aguirre, health promotion specialist at the 51勛圖窪蹋 Davis Student Health and Wellness Center. In the long run, waking up at the same time every morning, even if you pull an occasional late night, is best for your health.
Limit naps, which take away from regular sleep hours, to 20 to 30 minutes. Also avoid late-night food consumption, which fuels the body to stay awake, and phone or laptop usage before bed. Being exposed to blue light from your screen can make it harder for you to fall asleep, Aguirre said.
Improve your sleeping environment. A cool bedroom lowers your body temperature and makes falling asleep easier. Aguirre also recommended low noise and blackout curtains.
Use your bedroom only for sleeping. If youre using your bed for things other than sleep, it can mess with your rhythm, Aguirre said. Avoid lying in bed for too long before and after waking up.
Change up your daytime habits. Exercising in the evening or late afternoon will tire you out before bed.
