Sleep is often the first thing we sacrifice when we feel pressured for time or overwhelmed by our daily tasks and responsibilities. However, sufficient and quality sleep is fundamental to our physical and mental health and well-being. The importance of sleep is emphasized by a growing body of research, which links inadequate sleep to a range of health issues, from weakened immune systems to increased risk of chronic illnesses.

So, how can we prioritize sleep and ensure we’re getting the quantity and quality of rest we need? Here are seven practical tips to help you make sleep a non-negotiable part of your routine and improve your overall health and well-being:

First and foremost, stick to a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock and improve the quality of your sleep. Next, create a relaxing sleep environment. Make your bedroom a technology-free zone an hour before bed. The blue light emitted by electronic devices can interfere with your sleep, so it’s best to avoid screens and bright lights close to bedtime. Opt for calm and dark instead.

Keep your bedroom dark, cool, and quiet to facilitate better sleep. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable and relaxing environment. Reserve your bed for sleep and intimacy only. Working, eating, or engaging in stimulating activities in bed can weaken the mental association between bed and sleep.

Follow a relaxing bedtime routine. Develop a calming pre-sleep ritual, such as taking a warm bath, reading a book, or practicing meditation or deep breathing exercises. These activities can help signal to your body and mind that it’s time to wind down and prepare for sleep. Be mindful of your food and drink choices. Finish dinner several hours before bedtime, and avoid heavy, rich foods that can cause indigestion. Also, limit your fluid intake close to bedtime to prevent disruptive midnight bathroom trips.

During the day, exercise regularly, as physical activity can help you sleep better at night. Vigorous exercise is beneficial, but even light exercise, such as walking, can improve sleep quality. Just be mindful of the timing – avoid vigorous workouts close to bedtime, as this may make it harder to fall asleep. Design your ideal sleep environment with comfortable bedding and pillows. Invest in a supportive mattress and comfortable pillows to ensure your body can fully relax and recover during sleep.

Finally, manage stress through relaxation techniques or counseling if needed. When stress interferes with your sleep, it’s essential to address it directly. Try incorporating relaxation techniques, such as yoga or mindfulness meditation, into your daily routine. These practices can help you manage stress and improve your sleep quality. Better sleep is within reach when you make it a priority and implement these practical strategies.