How to get good quality sleep?


Adults who sleep fewer than seven hours a night are more likely to report health issues including heart attacks and depression, which may raise heart disease and stroke risk.

Maintain a sleep routine. Keep your bedtime and waketime consistent, especially during weekends and holidays. This establishes a regular body clock rhythm and makes falling and staying asleep simpler.

Avoid caffeine, alcohol, nicotine, and large meals before bed. These chemicals may stimulate your nervous system, disturb sleep patterns, or cause indigestion.

Create a comfortable and relaxing sleeping environment. Make sure your bedroom is dark, quiet, cool, and comfortable.

Avoid screens and gadgets before rest. TVs, laptops, cellphones, and tablets generate blue light, which suppresses melatonin synthesis.


Exercise regularly but not too close to bedtime. Physical activity can help you sleep better by reducing stress, improving your mood, and promoting physical health.

Limit daytime naps. Napping may help some individuals, particularly those who don't get enough sleep at night, but it can also affect sleep quality and quantity.

If you have a sleep issue or difficulty sleeping, particularly if you snore, gasp for breath, have restless legs, or spend too much time awake, get expert treatment.