People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Here are 5 tips to help you create a good nights sleep!

1. Pay attention to what you eat and drink

Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

2. Create a restful environment

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, can also help promote better sleep.

3. Include physical activity in your daily routine

Regular physical activity can promote better sleep. Walking is a great way to exercise and it’s something almost everyone can do, however avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

4. Daily meditation.

Stress management can really help create a good night’s sleep.

Meditating for 20-30 mins every day can have great results in lowing stress levels and for easing anxiety, ideally the best time to meditate is first thing in the morning, however sitting in a chair and meditating before going to bed can also be very beneficial.

5. Create a restful environment

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime.

Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, can also help promote better sleep.