Having healthy sleeping habits can positively impact your emotions, productivity and stress levels. It is important to get into a routine of practising healthy habits to improve your well-being. If you’re someone who has trouble falling asleep at night, or looking to improve your sleeping habits, here are some tips you can follow:

Keep a consistent sleep schedule 

Try to go to sleep and wake up at the same time every day. Teenagers on average require 8 to 10 hours of sleep, whereas adults should be getting 6 to 9 hours of sleep. Make sure you set your bedtime early enough to acquire a minimum of seven hours of sleep.

Make your bedroom quiet and relaxing

Keep the room at a comfortable temperature. Make sure to clean up the extra clutter around your room before you head to bed. 

Turn off electronics 30 minutes before. 

The blue light in your cell phone and other electronic devices suppresses your melatonin levels. Your cell phone is also likely to keep you mind psychologically engaged. Try reading a book, listening to music, meditating or some form of art therapy instead.

Exercising regularly and maintain a healthy diet

High carb, high sugar and heavily processed foods can not only change your sleeping patterns at night, but can also have an impact on your mood. Make sure to not have a heavy meal before bed. If you feel hungry, opt for a light snack

Say no to caffeine & alcohol

After consuming your daily cup in the morning, try to avoid another dose of caffeine anytime after mid-afternoon. This includes Tea, soft drinks, and chocolate. Studies have shown, those who drink alcohol substances such as wine before bed, may fall asleep okay, but don’t wake up well-rested.