Get enough sleep every night
Adults need at least 7 hours of sleep each night for the body to recover. Getting enough sleep helps you wake up feeling alert and full of energy.
Maintain a stable schedule
Going to bed and waking up at the same time every day, including weekends, helps adjust the circadian rhythm and improve the natural sleep-wake cycle.
Exercise appropriately during the day
Physical activity, even light activities like 10-minute walks, can improve sleep quality. However, exercise should be finished at least 3 hours before bed.
Increase exposure to natural light
Exposure to natural light for about 30 minutes a day, especially in the morning, helps regulate your circadian rhythm and supports a more regular sleep.
Optimize resting space
Your bedroom should be dark, quiet, airy and comfortable. Note to limit the use of electronic devices on the bed to help sleep deeply and less interrupted.
