Getting a good night’s sleep is essential for overall health and well-being. If you’re struggling to get the rest you need, try incorporating these 14 proven solutions into your bedtime routine:

1. 1. Avoid caffeine and heavy meals close to bedtime

1. 1. Create a relaxing bedtime routine, such as reading or taking a warm bath

1. 1. Avoid screens, such as phones and computers, at least an hour before bed

1. 1. Keep your bedroom cool, dark, and quiet

1. 1. Invest in a comfortable mattress and pillows

1. 1. Exercise regularly, but not too close to bedtime

1. 1. Limit naps during the day

1. 1. Try relaxation techniques, such as deep breathing or meditation

1. 1. Avoid alcohol and nicotine before bed

1. 1. Establish a regular sleep schedule

1. 1. Limit exposure to light, especially blue light, before bed

1. 1. If you can’t sleep, get up and try a calming activity until you feel tired

1. 1. Avoid clock-watching, as it can increase stress and anxiety about sleep

1. 1. Consider speaking with a healthcare professional if you continue to struggle with sleep

By incorporating these proven solutions into your routine, you can improve the quality of your sleep and wake up feeling refreshed and energized each day.