Consider aiming to go to sleep about 9-10 hours before your wake-up time. This allows for a consistent 7-8 hour sleep window each night. The American Sleep Association recommends establishing a bedtime routine, such as reading or meditating before bed, and sticking to it even on weekends to promote better sleep hygiene.
Some people prefer taking a warm bath or exercising earlier in the evening to help regulate their body temperature and heart rate, and then following up with relaxation techniques like deep breathing or journaling to clear their minds. Others might find success by going to bed at a consistent time each night, regardless of how tired they feel, to train themselves to fall asleep within 15-20 minutes.
It's generally not recommended to use electronic devices in the hour leading up to bedtime due to the stimulating effects of screens. Aiming for a calming pre-bedtime routine might include limiting screen time and engaging in relaxing activities, like listening to soothing music or practicing gentle stretches.
Individual sleep needs can vary based on factors such as age, lifestyle, and overall health. However, establishing a consistent daily sleep schedule seems to be beneficial for most people seeking better rest each night.
