Top 7 tips for getting a good night's sleep and improving sleep quality

Stick to a consistent sleep schedule

Go to bed and wake up at the same time every day to regulate your body clock.


Create a relaxing bedtime routine

Activities like reading, taking a warm bath, or practicing relaxation techniques can signal to your body that it's time to sleep.


Limit screen  time before bed

The blue light emitted by electronic devices can interfere with the production of the sleep hormone melatonin.


Create a comfortable sleep environment

Ensure your bedroom is cool, dark, and quiet, and invest in a comfortable mattress and pillows.


Avoid caffeine  and alcohol

These substances can disrupt sleep, so it's best to avoid them in the hours leading up to bedtime.


Get regular exercise

Physical activity can improve sleep quality, but avoid exercising too close to bedtime as it may keep you awake.


Manage stress

Stress and anxiety can interfere with sleep, so try relaxation techniques like deep breathing, meditation, or yoga to reduce stress levels.