1. Keep your body clock on track
- Make sure to sleep and wake up around the same time each day so your body can adjust to a regular sleep and wake cycle. That way, your body “knows” when it’s time to sleep and wake up. Also, make sure to sleep a solid 7-8 hours each day, the amount of sleep most adults need for good health.
2. Only do quiet, relaxing activities like reading a book right before bedtime
Don’t engage in rigorous, high energy activities–like watching an overly-stimulating movie or going to the gym to work out–close to your bedtime. You’ll be too hyped up to fall and stay asleep.
With that being said, regular exercise not close to your bedtime will actually help you sleep better.
4. Don’t go to bed starving or overly full
The discomfort of a grumbling or bulging stomach may keep you awake. Also, avoid food with caffeine or alcohol. Caffeine will keep you up while alcohol might disrupt your sleep. If you smoke, it’s best to quit as nicotine also affects good sleep.
5. Keep your bedroom conducive to sleep
Keep your bed comfortable, your pillows and sheets clean, make sure that noises can be shut out, consider having dark curtains to keep out light, have aromatherapy lamps or white noise sources around, cooling fans, anything that will help you relax and fall asleep. Don’t bring work or other business into your bedroom. It’s best to train your mind into thinking that the bedroom is exclusively for sleep.
6. Finally, manage your worries.
If you find it hard to sleep because there’s so much on your mind, keep a journal and write everything down right before going to sleep. This will help organize your thoughts and prepare you for the next day. Quieting your mind will help you ease into sleep.