What method can help improve sleep quality according to countermeasures at home?

Establishing anchored sleep is an effective method for improving sleep quality. This approach involves setting a consistent sleep schedule by going to bed and waking up at the same time each day, including weekends. This regularity reinforces the body's internal clock, leading to improved sleep patterns and better overall restfulness. When individuals establish an anchored sleep routine, they signal to their bodies that it is time for sleep, which can enhance both the duration and quality of sleep.

In contrast, practices such as watching screens before bed or creating a noisy environment disrupt the body’s natural ability to wind down and transition into sleep. Similarly, consuming heavy meals late at night can lead to discomfort, indigestion, or other issues that can interfere with falling asleep and achieving restful sleep. By focusing on anchored sleep, individuals can foster a conducive sleeping environment that enhances the overall effectiveness of their nighttime rest.