Plan your schedule to get the right amount of sleep.
Decide when to sleep and when to wake up. For a more stable bedtime, ensure the same wake-up time every day. Having a schedule for your bedtime will keep your natural defense high from the risk of getting sick.
Put off artificial lights before bedtime.
Avoid using electrical devices and watching television—especially scary movies. You could also add room-darkening curtains to cover artificial lights from clocks and electric devices. This will help maintain your melatonin levels, improving your sleep quality.
Use natural lights before bedtime.
This will help improve your sleep quality.
Unwind for at least one hour before going to bed.
Read a book or listen to music that helps you relax.
Use a light blanket or fan at night to keep your room cool.
If your room temperature is too warm, your body clock will think it is time to wake up, regardless of the time.
Download white noise apps to drown out distractions.
This will protect you from loud noises, such as a snoring spouse or noisy neighbors.
Use a sleep tracking device to better gauge your sleep quality.
Use this to evaluate your sleep quality and make the necessary changes to improve it.

Improve your sleep quality

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