Tips to improve your sleep cycle

Establish a sleep schedule

Fix a time to go to bed and wake up at a fixed time including on weekends. Regular sleep-wake cycles regulate your body's internal schedule, allowing you to fall asleep and wake up properly. Be consistent as possible.

Add relaxing activities to your bedtime routine

Before going to bed, engage in relaxing activities such as reading, having a warm bath, or practising relaxation techniques like deep breathing or meditation. A nightly ritual indicates to your body that it's time to relax, allowing you to sleep better.

No caffeine intake

Avoid caffeine before going to bed as it can affect your sleeping cycle

Limit exposure to screens before bed

Avoid using electronic gadgets (smartphones, tablets, computers, and televisions) at least an hour before bedtime, as the blue light they emit can interfere with melatonin production. Reduced screen time can help you lead to better sleep quality.

Engage in daily physical exercise

Regular exercise improves sleep quality by lowering stress and anxiety and regulating sleep-wake cycles.

Limit naps during the day

Keep your naps short and avoid napping late in the day. Excessive daytime napping can disturb nighttime sleep patterns, making it difficult to fall asleep and resulting in lower sleep quality.