Keep a strictsleep schedule.
Go to bed at the same time every day. Wake up at the same time every day. Sticking to a sleep schedule is the most important thing you can do to sleep better.
Don't exercise2-3 hours before bedtime.
Yes, you should exercise. Exercise is important. Just don’t do it before you go to bed.
Nicotine
Nicotine is a stimulant. It doesn’t just keep you awake. It also causes you to sleep lighter, leaving you less rested.
Coffee
It can take up to 8 hours for caffeine to wear off. So no coffee or Mountain Dew Overdrive in the afternoon.
Alcohol
It might make you feel relaxed, but alcohol robs you of deep sleep. It also impairs your breathing. This leads to a less restful sleep.
Late night meals
It’s OK to have a light snack before bed. But a large dinner can cause indigestion, which interferes with sleep.
Avoidsleep-disturbingmedicines.
Please note that this is not possible for everyone. Talk to a doctor if you’re having trouble sleeping on account of your medicine. You just might be able to take it earlier in the day.
Nonapsafter 3 p.m.
Sure, naps help you make up for lost sleep. But if you take a nap too late in the day, it’s harder to fall asleep at night.
Unwind before bed.
Read, listen to music, decompress from the day. Doing a relaxing activity should be a part of your bedtime ritual.
Get 30 minutes ofnatural lighteach day.
Daylight helps regulate your sleep patterns. Try getting some sunlight in the morning. Then turn down the lights before you start to go to bed.