Sticking to a sleep schedule
You need to go to bed and wake up at the same time every day and this includes the weekends
Exercise is good for your sleep and health, but you shouldn’t do it close to your bedtime
Don’t exercise for two to three hours before going to bed.
Stay away from caffeine and nicotine.
Caffeine has a stimulating effect that can last for up to eight hours before it wears off. Nicotine is a stimulant. It can be hard to sleep after using stimulants, and you will stay awake during the night, which means lower quality of sleep.
Reduce or eliminate caffeine and nicotine use, especially close to your bedtime. caffeine is in many teas, coffee, chocolate, colas, and some foods.
You should avoid nicotine because smoking cigarettes raises your blood pressure, intensifies brain-wave activity, and increases heart rate. There is also the safety hazard as a result of smoking in bed.
Don’t drink before bedtime
You might think that alcohol is good for your sleep because you start feeling sleepy after drinking, but it is going to keep you in the lighter stages of sleep. You will also find yourself waking up at night when the effects of alcohol have worn off.
Avoid beverages and large meals at night
A large meal is bad for your sleep because it can cause indigestion that affects sleep. Drinking too much fluids before going to bed might force you to get up frequently to use the bathroom.
If possible avoid medicines that disrupt your sleep.
There are some common blood pressure, heart, or asthma medication and over-the-counter and herbal remedies for allergies or colds that can affect your sleep patterns.
Avoid naps after 3 pm
Naps can help by boosting your brainpower, but taking naps later afternoon will make it hard for you to fall asleep. If you have to take a nap during the day, make sure it is less than an hour according to here.
Relaxing before bed
Take time to unwind. Choose a relaxing activity like listening to music or reading and make it part of your bedtime routine.
Taking a hot bath before bed
You will feel sleepy after taking a bath because of the drop in temperature. You will feel relaxed after taking a bath.
Having a good sleeping environment
You need to remove anything that can distract you from sleep such as bright lights, noises, an uncomfortable bed, or a computer or TV in your bedroom. You need to ensure the temperature in your room is cool because it will improve your sleep. Read what Slumber Searches rating team look at to rate a mattress.
Having the right sunlight exposure
Daylight is important for the regulation of sleep patterns. Try to get at least 30 minutes of natural sunlight each day.
Don’t lie in bed awake
If you are in bed and still awake for more than 20 minutes, get up and look for something relaxing to do until you feel sleepy. The anxiety you get when you can’t fall asleep can make things even worse.