Which lifestyle change is recommended to help induce sleep?

Establishing a night-time ritual is recommended to help induce sleep because it signals to the body that it is time to wind down and prepare for rest. A consistent routine can enhance the relaxation process and help regulate the body's internal clock, making it easier to fall asleep and stay asleep. Activities in this ritual might include dimming the lights, minimizing noise, engaging in calming activities such as reading or gentle stretching, and avoiding stimulating activities. This consistency reinforces healthy sleep habits and conditions the body to recognize cues for sleep.

In contrast, increased screen time before bed can interfere with sleep quality due to blue light exposure, which can suppress melatonin production. Avoiding sun exposure is not helpful for sleep induction, as natural light exposure during the day is important for regulating the sleep-wake cycle. Eating a heavy meal before sleeping can lead to discomfort and digestive issues that may hinder the ability to fall asleep peacefully. Thus, establishing a night-time ritual stands out as a constructive and effective method for improving sleep onset and quality.