How to manage insomnia for better sleep quality explores various factors like diet, mental wellness, physical fitness, and more to help you achieve a restful night’s sleep. Dive into this comprehensive guide for practical insights and solutions.

Balanced Diet

Maintaining a balanced diet plays a crucial role in improving the quality of sleep. The food we consume can directly impact our sleep patterns, either positively or negatively.

Nutrient-Rich Foods for Better Sleep

Eating nutrient-rich foods can promote better sleep by providing the body with the necessary vitamins and minerals to regulate sleep cycles. Some examples of foods that can improve sleep quality include:

• Fatty fish like salmon, which is high in omega-3 fatty acids and vitamin D.
• Nuts and seeds, such as almonds, walnuts, and flaxseeds, which are good sources of magnesium and melatonin.
• Leafy greens like spinach and kale, rich in calcium and iron that support relaxation and sleep regulation.
• Whole grains like oats and quinoa, which contain complex carbohydrates that can increase serotonin levels for better sleep.

Impact of Unhealthy Eating Habits on Insomnia

Consuming unhealthy foods high in sugar, saturated fats, and caffeine can disrupt sleep patterns and contribute to insomnia. These foods can lead to increased inflammation, digestive issues, and hormonal imbalances that interfere with the body’s ability to relax and fall asleep.

It’s essential to avoid or limit the intake of processed foods, sugary snacks, and caffeine close to bedtime to promote a restful night’s sleep.

Mental Wellness

Mental health plays a crucial role in determining the quality of our sleep. Stress, anxiety, and emotional imbalance can significantly impact our ability to fall asleep and stay asleep throughout the night. In order to improve sleep quality, it is essential to address these mental health factors.

Strategies for Managing Stress and Anxiety

• Practice relaxation techniques such as deep breathing, meditation, or yoga to calm the mind before bedtime.
• Engage in regular physical exercise to release tension and reduce levels of stress hormones in the body.
• Avoid caffeine, alcohol, and nicotine close to bedtime, as these substances can exacerbate feelings of anxiety and disrupt sleep.
• Establish a consistent bedtime routine to signal to your body that it is time to wind down and prepare for sleep.
• Seek support from a therapist or counselor to work through underlying issues that may be contributing to your stress and anxiety.

Importance of Emotional Balance

Emotional balance is essential for achieving better sleep quality. When we are emotionally balanced, we are better equipped to handle daily stressors and challenges, reducing the likelihood of experiencing sleep disruptions.

By cultivating positive emotions and practicing self-care, we can create a more harmonious internal environment that promotes restful and rejuvenating sleep.

Physical Fitness

Regular exercise plays a crucial role in managing insomnia by helping regulate the body’s internal clock, reducing stress and anxiety, and promoting overall physical well-being. Engaging in physical activity can lead to better sleep quality and duration.

Examples of Exercises for Better Sleep, How to manage insomnia for better sleep quality

• Cardiovascular exercises such as jogging, swimming, or cycling can help improve sleep quality by reducing the time it takes to fall asleep and increasing deep sleep.
• Yoga and stretching exercises can help relax the body and mind, reducing stress and promoting better sleep patterns.
• Strength training exercises like weightlifting or bodyweight exercises can also contribute to better sleep by promoting muscle recovery and overall physical health.

Benefits of Physical Activity on Sleep Patterns

• Exercise helps release endorphins which can improve mood and reduce symptoms of anxiety and depression, leading to better sleep.
• Regular physical activity can regulate the body’s circadian rhythm, making it easier to fall asleep and wake up at consistent times.
• Improvement in overall physical health through exercise can also reduce the risk of sleep disorders and promote a more restful night’s sleep.

Adequate Hydration

Maintaining proper hydration levels throughout the day is crucial for achieving better sleep quality. Dehydration can lead to various health issues, including insomnia. When our body is dehydrated, it can affect our ability to fall asleep and stay asleep, disrupting our sleep patterns.

Tips for Staying Hydrated

• Carry a reusable water bottle with you wherever you go to remind yourself to drink water regularly.
• Set reminders on your phone or use apps to track your water intake and ensure you are meeting your hydration goals.
• Drink water before and after meals, as well as throughout the day, to stay adequately hydrated.
• Opt for hydrating foods like fruits and vegetables that have high water content.
• Avoid excessive consumption of caffeinated or alcoholic beverages, as they can dehydrate the body.

Impact of Dehydration on Insomnia

Dehydration can significantly impact your sleep quality by causing symptoms such as dry mouth, headache, and muscle cramps, which can disrupt your ability to fall asleep and stay asleep. Studies have shown that even mild dehydration can affect mood, energy levels, and cognitive functions, all of which are essential for a restful night’s sleep.

Therefore, ensuring you are adequately hydrated throughout the day is essential for managing insomnia and improving sleep quality.

Stress Management

Stress can have a significant impact on our sleep quality, often leading to insomnia. When we are stressed, our bodies release cortisol, a hormone that can interfere with our ability to fall asleep and stay asleep. This can create a vicious cycle where lack of sleep leads to more stress, and more stress leads to more sleep problems.One effective way to manage stress for better sleep is through relaxation techniques.

These can help calm the mind and body, making it easier to drift off to sleep. Deep breathing exercises, progressive muscle relaxation, and guided imagery are all examples of relaxation techniques that can be helpful in reducing stress before bedtime.Mindfulness practices can also play a key role in improving sleep quality.

By practicing mindfulness, we can learn to focus on the present moment and let go of worries about the past or future. This can help reduce stress levels and promote a sense of calm that is conducive to better sleep.

Mindfulness meditation, yoga, and tai chi are all practices that can help cultivate mindfulness and improve sleep.

Relaxation Techniques for Managing Stress

• Deep breathing exercises: Inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeat several times to help calm your mind and body.
• Progressive muscle relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This can help release tension and promote relaxation.
• Guided imagery: Visualize a peaceful and calming scene, focusing on the details and sensations. This can help distract your mind from stressors and promote a sense of relaxation.

Mindfulness Practices for Improving Sleep

• Mindfulness meditation: Take a few minutes to sit quietly and focus on your breath or a specific sensation. When your mind wanders, gently bring your focus back to the present moment.
• Yoga: Practice gentle yoga poses that encourage relaxation and mindfulness. Pay attention to your breath and the sensations in your body as you move through the poses.
• Tai chi: This gentle form of exercise combines movement, breath, and mindfulness. Practicing tai chi regularly can help reduce stress and promote better sleep.

Preventive Care

Insomnia can be a challenging condition to manage, but incorporating preventive care measures can significantly improve sleep quality and overall well-being. By creating a sleep-friendly environment and establishing bedtime routines, individuals can proactively address sleep disorders before they escalate.

Creating a Sleep-Friendly Environment

Creating a sleep-friendly environment is essential in promoting relaxation and ensuring a restful night’s sleep. Here are some tips to consider:

• Avoid exposure to bright screens before bedtime, as the blue light emitted can disrupt the production of melatonin, a hormone that regulates sleep.
• Keep your bedroom cool, dark, and quiet to create an optimal sleeping environment.
• Invest in a comfortable mattress and pillows that support your body and promote proper alignment.
• Limit noise disturbances by using earplugs or white noise machines if necessary.

Role of Bedtime Routines

Establishing a consistent bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Here’s how bedtime routines can help prevent insomnia:

• Engage in relaxing activities before bed, such as reading a book, taking a warm bath, or practicing mindfulness exercises.
• Avoid consuming caffeine or heavy meals close to bedtime, as they can interfere with your ability to fall asleep.
• Set a regular sleep schedule and stick to it, even on weekends, to regulate your body’s internal clock.
• Avoid stimulating activities, like watching thrilling movies or engaging in intense workouts, right before bedtime.

Quality Sleep

Quality sleep refers to a restful and uninterrupted period of sleep that allows the body and mind to rejuvenate and recover effectively. It plays a crucial role in maintaining overall health and well-being.

Sleep Hygiene Tips

Maintaining good sleep hygiene practices can significantly improve the quality of your sleep. Here are some tips to enhance your sleep hygiene:

• Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
• Create a relaxing bedtime routine to signal your body that it’s time to wind down, such as reading a book or taking a warm bath.
• Ensure your sleep environment is conducive to rest by keeping your bedroom dark, quiet, and at a comfortable temperature.
• Avoid consuming caffeine, heavy meals, and electronic devices close to bedtime, as they can disrupt your sleep.
• Limit daytime naps to 20-30 minutes to prevent interfering with your nighttime sleep.

Sleep Environment Impact

The sleep environment plays a significant role in determining the quality of your sleep. Factors such as lighting, noise levels, mattress comfort, and room temperature can influence how well you sleep. Creating a sleep-friendly environment that is dark, quiet, and comfortable can promote better sleep quality and overall well-being.

Cardio Health

When it comes to sleep quality, cardiovascular health plays a crucial role in ensuring a restful night. The connection between the two is strong, as poor cardiovascular health can lead to sleep disturbances and vice versa.

Exercise for Better Cardiovascular Health

Regular exercise is key to improving cardiovascular health, which in turn can positively impact your sleep. Physical activity helps strengthen the heart, improve circulation, and lower blood pressure, all of which contribute to better overall sleep quality.

• Engage in aerobic exercises like running, swimming, or cycling to boost heart health.
• Include strength training exercises to improve muscle tone and overall fitness.
• Try to exercise at least 30 minutes a day, most days of the week, to reap the benefits for your heart and sleep.
• Consult with a healthcare provider before starting any new exercise routine, especially if you have underlying health conditions.

Maintaining a Healthy Heart for Quality Sleep

Aside from regular exercise, there are other ways to ensure your heart stays healthy and promotes better sleep.

• Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support heart health.
• Avoid smoking and limit alcohol intake, as these habits can negatively impact cardiovascular function.
• Manage stress through relaxation techniques like deep breathing, meditation, or yoga to reduce strain on the heart and improve sleep quality.
• Get regular check-ups with your healthcare provider to monitor your heart health and address any concerns early on.

Immune Boost

Sleep quality plays a crucial role in supporting immune function. Inadequate or poor-quality sleep can weaken the immune system, making individuals more susceptible to infections and illnesses. Here are some tips for boosting the immune system through better sleep:

Establish a Consistent Sleep Schedule

Maintaining a regular sleep routine can help regulate the body’s internal clock, promoting better sleep quality and supporting immune health.

Create a Relaxing Bedtime Routine

Engaging in calming activities before bed, such as reading or taking a warm bath, can help signal to the body that it is time to wind down and prepare for sleep.

Avoid Stimulants Before Bed

Limiting caffeine and alcohol consumption in the hours leading up to bedtime can prevent disruptions in sleep patterns and promote a more restful night’s sleep.

Optimize Your Sleep Environment

Creating a comfortable and dark sleep environment can enhance sleep quality and promote the body’s natural immune responses during rest.

Manage Stress Levels

Practicing stress-reducing techniques, such as meditation or deep breathing exercises, can help calm the mind and body, leading to improved sleep and enhanced immune function.

Stay Active During the Day

Regular physical activity has been shown to improve sleep quality and support overall immune health. Aim for at least 30 minutes of moderate exercise most days of the week.

Consult a Healthcare Professional

If you are experiencing ongoing sleep issues that are impacting your immune health, it may be beneficial to seek guidance from a healthcare provider or sleep specialist for personalized recommendations and support.

Healthy Lifestyle

Living a healthy lifestyle is crucial for promoting better sleep and overall well-being. The choices we make in our daily lives can have a significant impact on our sleep patterns and quality of rest.

Components of a Healthy Lifestyle for Better Sleep

Here are some key components of a healthy lifestyle that can promote better sleep:

• Regular Exercise: Engaging in physical activity during the day can help regulate your sleep-wake cycle and improve the quality of your sleep.
• Healthy Diet: Consuming a balanced diet rich in nutrients and avoiding heavy meals close to bedtime can support good sleep.
• Stress Management: Practicing relaxation techniques, such as meditation or deep breathing, can reduce stress levels and promote restful sleep.
• Limiting Caffeine and Alcohol: Avoiding excessive consumption of caffeine and alcohol, especially before bedtime, can help improve sleep quality.

Impact of Lifestyle Choices on Sleep Patterns

Our lifestyle choices directly influence our sleep patterns. Poor habits such as irregular sleep schedules, unhealthy eating, and high stress levels can disrupt our natural sleep cycles and lead to insomnia.

Habits Supporting a Healthy Lifestyle for Quality Sleep

• Establishing a Consistent Sleep Routine: Going to bed and waking up at the same time every day helps regulate your body’s internal clock and improve sleep quality.
• Creating a Relaxing Bedtime Routine: Engaging in calming activities before bed, such as reading or taking a warm bath, can signal to your body that it’s time to wind down and prepare for sleep.
• Optimizing Your Sleep Environment: Ensuring your bedroom is dark, quiet, and at a comfortable temperature can promote better sleep quality.

Nutrient-Rich

Incorporating a diet rich in essential nutrients is crucial for promoting better sleep quality. Nutrient-rich foods provide the necessary building blocks for various bodily functions, including those that regulate sleep patterns.

Key Nutrients for Better Sleep

• 1. Magnesium: This mineral helps relax muscles and calm the nervous system, promoting a more restful sleep. Good sources include nuts, seeds, leafy greens, and whole grains.
• 2. Vitamin B6: Involved in the production of neurotransmitters like serotonin, which helps regulate sleep. Foods high in vitamin B6 include poultry, fish, and chickpeas.
• 3. Melatonin: While not a nutrient, melatonin is a hormone that regulates the sleep-wake cycle. Foods like cherries, grapes, and tomatoes can naturally boost melatonin levels.

Role of Vitamins and Minerals in Sleep

Essential vitamins and minerals play a vital role in promoting restful sleep by supporting various functions in the body. For example, vitamin D helps regulate the sleep-wake cycle, while calcium and potassium aid in muscle relaxation. Including a variety of nutrient-rich foods in your diet can help ensure you are getting the right balance of vitamins and minerals for optimal sleep quality.

Clean Eating

Eating clean refers to consuming whole, unprocessed foods that are as close to their natural state as possible. This approach to nutrition emphasizes the importance of fresh fruits, vegetables, lean proteins, whole grains, and healthy fats, while avoiding processed and refined products.

Clean eating can have a positive impact on sleep quality by providing essential nutrients that support overall health and promote relaxation.

Benefits of Clean Eating on Sleep Quality

Eating clean can improve sleep quality by providing the body with the necessary nutrients to regulate sleep patterns and promote relaxation. Nutrient-rich foods such as fruits, vegetables, and whole grains contain vitamins and minerals that support the production of sleep-inducing hormones like melatonin and serotonin.

Additionally, avoiding processed foods high in sugar and unhealthy fats can prevent disruptions in blood sugar levels that may interfere with sleep.

Tips for Incorporating Clean Eating Habits

• Plan your meals ahead of time to ensure you have access to fresh, whole ingredients.
• Choose locally sourced and organic produce whenever possible to maximize nutrient content.
• Avoid packaged and processed foods by cooking meals from scratch using whole ingredients.
• Stay hydrated by drinking plenty of water throughout the day to support overall health and digestion.
• Limit your intake of caffeine and alcohol, especially close to bedtime, as they can disrupt sleep patterns.

Impact of Processed Foods on Sleep Patterns

Processed foods often contain high levels of added sugars, unhealthy fats, and artificial ingredients that can negatively impact sleep patterns. Consuming these foods can lead to fluctuations in blood sugar levels, causing energy crashes and difficulty falling asleep. In addition, certain additives and preservatives found in processed foods may interfere with the body’s natural sleep cycle, leading to restless nights and poor sleep quality.

Daily Activity

Engaging in daily physical activity is crucial for managing insomnia and promoting better sleep quality. Regular exercise helps regulate your body’s internal clock, improves mood, reduces stress, and enhances overall well-being.

Activities for Better Sleep

• Brisk walking or jogging in the morning or early evening can help tire your body, making it easier to fall asleep at night.
• Yoga and stretching exercises can relax your muscles and calm your mind before bedtime, promoting restful sleep.
• Strength training or resistance exercises can improve sleep quality by increasing the time spent in deep sleep stages.

Impact of Sedentary Lifestyle

A sedentary lifestyle, characterized by long hours of sitting and minimal physical activity, can negatively impact sleep quality. Lack of movement and exercise can lead to increased stress, anxiety, and restlessness, making it harder to fall asleep and stay asleep throughout the night.

Holistic Health

Holistic health focuses on treating the whole person, including their physical, mental, emotional, and spiritual well-being. When it comes to sleep quality, holistic approaches can address the root causes of insomnia rather than just treating the symptoms.

Holistic Approaches to Managing Insomnia

• Practicing mindfulness and meditation to calm the mind before bedtime.
• Incorporating relaxation techniques such as deep breathing exercises or progressive muscle relaxation.
• Engaging in gentle physical activities like yoga or tai chi to promote relaxation and reduce stress.
• Exploring alternative therapies like acupuncture or aromatherapy to enhance sleep quality.

Supporting Overall Well-being for Better Sleep

• Ensuring a balanced diet rich in nutrients to support overall health and sleep quality.
• Prioritizing mental wellness through therapy, counseling, or self-care practices.
• Maintaining physical fitness through regular exercise to promote better sleep patterns.
• Practicing stress management techniques to reduce anxiety and improve sleep quality.

Mindful Living

Living mindfully involves being fully present and engaged in the moment, paying attention to thoughts, feelings, sensations, and the environment without judgment. This practice can have a significant impact on sleep quality by reducing stress, anxiety, and racing thoughts that often interfere with falling asleep and staying asleep.

Mindfulness Techniques for Better Sleep Patterns

• Deep Breathing: Practice deep breathing exercises before bedtime to calm the mind and body, promoting relaxation for better sleep.
• Body Scan Meditation: Focus on each part of the body, releasing tension and promoting a sense of calmness conducive to falling asleep.
• Guided Imagery: Visualize peaceful scenes or engage in guided imagery to create a relaxing mental environment for sleep.
• Mindful Eating: Pay attention to the sensory experience of eating, promoting mindful consumption that can positively impact sleep quality.

Benefits of Living Mindfully for Better Sleep

• Reduced Stress Levels: Mindfulness practices help lower stress hormones, creating a more peaceful mental state conducive to sleep.
• Improved Emotional Regulation: By being more aware of emotions and reactions, individuals can better manage stress and anxiety that often disrupt sleep patterns.
• Enhanced Relaxation Response: Mindfulness techniques activate the body’s relaxation response, promoting a calm and tranquil state ideal for falling asleep easily.
• Increased Resilience: Mindful living enhances resilience to daily stressors, preventing them from impacting sleep quality and overall well-being.

Emotional Balance

Emotional balance plays a crucial role in ensuring quality sleep. When our emotions are not in check, it can lead to stress, anxiety, and other mental health issues that directly affect our ability to fall asleep and stay asleep.

Strategies for Achieving Emotional Balance

• Practice mindfulness and meditation to help calm the mind and reduce stress levels.
• Engage in activities you enjoy, such as hobbies or exercise, to boost your mood and overall well-being.
• Seek support from friends, family, or a therapist to talk about your feelings and work through any emotional challenges.
• Establish a bedtime routine that promotes relaxation, such as reading a book or taking a warm bath before sleep.

Impact of Emotional Well-being on Sleep Quality

Maintaining emotional well-being is essential for achieving restful sleep. When we are emotionally balanced, our bodies are better equipped to relax and enter a state of restful sleep. On the other hand, if we are feeling stressed or anxious, our bodies release cortisol, a stress hormone that can interfere with our sleep patterns.

By prioritizing emotional balance, we can create a conducive environment for quality sleep and overall well-being.

Health Education

Health education plays a crucial role in managing insomnia by increasing awareness about sleep disorders and treatments, as well as providing valuable knowledge on how to improve sleep quality.

The Role of Health Education in Managing Insomnia

Health education empowers individuals with information about the causes of insomnia, the importance of good sleep hygiene, and the various treatment options available. By understanding the factors that contribute to sleep disturbances, individuals can make informed decisions to address their sleep issues effectively.

Resources for Learning More About Sleep Disorders and Treatments

• Online platforms such as reputable medical websites and sleep clinics offer valuable resources for learning about different types of sleep disorders, their symptoms, and evidence-based treatments.
• Books and articles written by sleep experts provide in-depth knowledge about insomnia and other sleep-related conditions, offering insights into effective management strategies.
• Attending seminars, workshops, or webinars conducted by healthcare professionals specializing in sleep medicine can also enhance understanding and awareness of sleep health.

How Knowledge About Sleep Health Can Improve Sleep Quality

Understanding the importance of sleep hygiene, the impact of lifestyle choices on sleep quality, and the role of stress in disrupting sleep can help individuals make positive changes to their daily routines. By implementing evidence-based strategies learned through health education, such as creating a relaxing bedtime routine, maintaining a consistent sleep schedule, and managing stress effectively, individuals can significantly improve their sleep quality and overall well-being.

Self-Care: How To Manage Insomnia For Better Sleep Quality

Self-care practices play a crucial role in promoting better sleep and overall well-being. By incorporating self-care routines into your daily life, you can improve your sleep quality and enhance your mental and physical health.

Importance of Self-Care for Better Sleep

Self-care activities help in managing stress, reducing anxiety, and promoting relaxation, which are all essential factors for a good night’s sleep. Taking care of your physical, mental, and emotional well-being through self-care practices can positively impact your sleep patterns.

Self-Care Routines for Restful Sleep

• Establish a bedtime routine: Create a calming pre-sleep ritual to signal your body that it’s time to wind down and prepare for sleep.
• Practice relaxation techniques: Engage in activities like deep breathing, meditation, or gentle yoga to relax your mind and body before bedtime.
• Avoid screen time: Limit exposure to electronic devices before bed as the blue light can disrupt your sleep cycle.
• Take a warm bath: A soothing bath can help relax your muscles and promote a sense of calmness, preparing you for sleep.
• Journaling: Write down your thoughts and feelings to declutter your mind and release any stress or worries before going to bed.

Benefits of Self-Care Activities

Engaging in self-care activities not only improves your sleep quality but also enhances your overall well-being. By prioritizing self-care, you can reduce the negative impact of stress, boost your mood, and increase your energy levels, leading to a healthier and more restful sleep.

Chronic Disease

Chronic diseases are long-term health conditions that require ongoing management and care. These conditions can often have a significant impact on sleep quality, leading to sleep disorders such as insomnia, sleep apnea, or restless leg syndrome.

Relationship between Chronic Diseases and Sleep Disorders

Chronic diseases like diabetes, heart disease, arthritis, and asthma can disrupt normal sleep patterns due to symptoms like pain, breathing difficulties, or frequent urination. Additionally, the medications used to manage these conditions can also affect sleep quality by causing drowsiness or insomnia.

• Diabetes: Fluctuations in blood sugar levels can lead to frequent awakenings during the night, impacting overall sleep quality.
• Heart Disease: Symptoms like chest pain or shortness of breath can make it difficult to fall asleep or stay asleep.
• Arthritis: Pain and discomfort in joints can disrupt sleep, leading to fragmented and restless nights.
• Asthma: Breathing difficulties at night can result in sleep disturbances and inadequate rest.

Managing Chronic Conditions to Improve Sleep Quality

Managing chronic diseases effectively can help improve sleep quality and overall well-being. It is essential to work closely with healthcare providers to optimize treatment plans and address any sleep-related issues.

• Follow a consistent bedtime routine to signal to your body that it’s time to sleep.
• Create a comfortable sleep environment by ensuring your bedroom is dark, quiet, and at a comfortable temperature.
• Avoid stimulants like caffeine and nicotine close to bedtime, as they can interfere with sleep.
• Engage in relaxation techniques such as deep breathing or meditation to reduce stress and promote better sleep.
• Consider seeking help from a sleep specialist if sleep problems persist despite efforts to manage your chronic condition.

Ultimate Conclusion

In conclusion, implementing these tips and strategies can significantly improve your sleep quality and overall well-being. Prioritize your health and make the necessary changes to enjoy a rejuvenating and peaceful night’s rest.

Frequently Asked Questions

How does diet affect sleep quality?

Eating nutrient-rich foods can promote better sleep, while unhealthy eating habits can worsen insomnia.

What are some relaxation techniques for managing stress to improve sleep?

Practicing mindfulness, deep breathing exercises, and meditation can help reduce stress levels for better sleep.

How can exercise help in managing insomnia?

Regular physical activity can regulate sleep patterns and promote better quality sleep.

What is the importance of creating a sleep-friendly environment?

A conducive sleep environment can enhance your sleep quality by reducing disruptions and promoting relaxation.

How can self-care practices contribute to better sleep?

Engaging in self-care routines like a warm bath or reading before bed can help relax the mind and body for improved sleep.