Gen Z has some great ideas to improve the quality of your sleep.

We know how important quality sleep is and how tired we can feel if we have not slept properly.

According to a survey, 54% of women feel anxious about sleep adequacy, and 38% admit that their sleep is affected by stress. As a result of this poor sleep, 43% experience a bad mood and report feeling uncomfortable.

However, there is some good news—specifically for Gen Z. A new study of 2,000 adults in the United Kingdom found that Gen Z sleep has improved more among Britons since the onset of the pandemic: 42% of Britons aged 18–24 believe they sleep better after the pandemic, and 57% feel happy with their hours of sleep.

Research has shown that young adults report that they can sleep more, invest more time in relaxation, and devote more time to themselves.

The secret to a good night’s sleep? The routine before it.

So how do we create an effective bedtime routine?

Make your own personal routine. So, you can start with a hot shower, put on a face mask, and, at the same time, prepare your clothes for tomorrow or look at your schedule again. Personal care is essential for both your morning routine and your evening routine. The important thing, however, is to have a standard bedtime, which you adhere to strictly (except, of course, on the weekend, when then everything is forgiven). Keeping a consistent schedule helps to regulate your body’s internal clock. It’s not always easy to do this on the weekend, when many of us want to catch up on sleep, but it is a strategy that works.

Also, avoid naps during the daytime. Napping, especially late in the day, tends to decrease the drive for sleep at bedtime. Try to reserve napping for situations where it becomes a health or safety concern, such as becoming drowsy while you are driving.

Take care of your space. Your environment is also very important. Make sure your room is tidy, dark, and has a steady temperature. It is also good not to have strong room fragrances or flowers, because in addition to being unhealthy, it is also a reason to stay awake.

Remove sources of light from your sleeping area. Light of any kind sends a message to your brain that your body should be awake; therefore, it’s important to keep your sleeping area as dark as possible. Turn your alarm clock around, install room-darkening curtains, and, by all means, leave the cell phone, TV, and laptop out of the bedroom.

Learn to sleep better

Do not stress if you can’t fall asleep right away. If you are not sleepy, do not force yourself to sleep. Most likely, you will spend the night sleepless. Make sure you stay relaxed, enjoy a movie, read a book, or listen to some music. Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.

And also, stop counting lambs. The count irritates your brain, and instead of lullabying you, it rather excites you.

Either way the routine is not a bad thing. Especially if they call it GEN Zs.