Fortunately, there are some easy steps you can take during the day that will have a direct effect on your ability to sleep better at night. Light exposure regulates your body’s internal clock. Sunlight has the strongest effect on our circadian rhythm, so getting some daylight exposure is vital. Open the windows and blinds early in the day to let some natural light in. Use a light therapy box, or discuss it with your doctor.
Listen to relaxing music. Studies have shown that listening to classical music reduces blood pressure and improves mood. Sleep music from Headspace or a similar app may help you drift off. Light is also important to sleep, but use indirect light sources. This is less disruptive to your circadian rhythms. And while it can be tempting to go up and down with the sun at night, it is not always safe to remain under the bright lights.
Practice deep breathing and mindfulness. Stress and worry can keep you awake, so take steps to relieve them before bed. Developing a bedtime routine that signals your brain that it is time to sleep can also improve your sleep quality. Try using a relaxation technique, taking a warm bath, dimming the lights, and listening to soft music. These simple changes will help you sleep better and wake up refreshed the next morning.