It might be tempting to stay up late and sleep in on the weekends if you work during the week. But it's better to keep your sleep and waking times consistent.
Maintain a healthy sleeping environment –
Keep your bedroom, dark, quiet and cool. Plus, a comfy bed, pillows, and blankets are also essential. It should be cold, quiet, and dark in your bedroom.
Use your bed only for sleeping –
Try not to use your bed for other activities since your brain identifies the bed with non-sleep activities.
People who engage in activities like watching TV or working in bed could find it more difficult to fall asleep there.
If you're not sleeping, get out of bed -
If you have trouble falling asleep, try not to turn about in bed. Instead, stand up and engage in a soothing activity until you become exhausted.
Limit your nap times -
It's ideal to avoid naps so that you're exhausted when it's time for bed. If you do decide to take a nap, keep it to 30 minutes, and try to do it earlier in the day.
Engage in regular exercise and healthy eating -
A healthy physical condition and enough sleep work go hand-in-hand.
Avoid using electronics just before bed -
Blue light from phones and other gadgets might lessen your body's ability to produce the hormone melatonin, which promotes sleep.
Before going to bed, take measures to lessen your stress -
Your sleep quality can be enhanced by practises like meditation and journaling (to clear your mind of stressful thoughts).
Inputs by: Dr. Manav Manchanda, who is the Director & Head- Respiratory, Critical Care & Sleep Medicine, at Asian Hospital Faridabad