Key habits to improve sleep quality

Maintain regular schedules. Going to bed and waking up at approximately the same time, even on weekends, gives your body a stable reference point. It's the easiest habit to name and the hardest to maintain, but it's also the one that sets everything else in motion. Respect your circadian rhythm. Your body is guided by light and dark signals to know when to be active and when to wind down. The more aligned your routine is with these natural signals, the easier it is for your body to transition to rest. Avoid screens an hour before bed. Cell phones and computers not only provide light, but also stimulation. That last bit of texting or news keeps your mind in reactive mode just when you need it to start winding down. Don't fall asleep with the TV on. Although it feels like company, the sound and flashing light are still there during the night and disrupt the continuity of your sleep. Eat dinner three to four hours before bedtime. Giving your body time to digest before sleeping means you'll go to bed with one less thing to worry about. Create a relaxing routine. A warm shower, a short read, low lights. The important thing isn't what you choose, but that you repeat it: routine is the signal.