1. Stick to a sleep schedule
Try to sleep and wake up at the same time, even on weekends. Being consistent with your sleep can improve long-term sleep quality.
2. Increase sunlight exposure during the day
Natural sunlight during the day helps keep your circadian system healthy. This improves daytime energy as well as night time sleep quality
3. Exercise regularly - but not before bedtime
Exercise is one of the best ways to improve sleep quality. But make sure not to exercise too late in the day, as it may increase alertness and hormones such as adrenaline and therefore cause sleeping problems.
4. Optimize bedroom environment
Make sure to minimize external noise and light. Additionally, set your bedroom temperature. Studies have shown that the optimal temperature for sleep is at around 20C.
5. Turn off screens at least one hour before bed
Blue light -- which electronic devices such as smartphones and computers emit in large amount -- tricks your body into thinking it's daytime. This will impact your circadian system and reduce production of hormones such as melatonin, which helps you relax and get into deep sleep.
6. Consume herbal remedies
Take 1-2 caplets of Balance Madia Good Night before sleep to relieve sleeplessness and improve quality of sleep.