- Stick to the same bedtime and wake up time, and even same on weekends.
- Practice a relaxing bedtime ritual, and this could be anything from taking a walk just before bed, listening to some light music, or even a light dance routine.
- If you’re one who has trouble sleeping, avoid naps, especially taking them in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
- Exercise daily.
- Evaluate your room. You need to know the conditions perfect for you to fall asleep. From room temperature, overall ambience, neatness, to even smell, your room can determine how well you sleep.
- Sleep on a comfortable mattress and pillows. Your matters, ideally should not be more than 10 years old.
- Avoid alcohol, cigarettes, caffeine, and heavy meals in the night, just before bed. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
- Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. Also, try to avoid electronics before bed or in the middle of the night.
- If you can’t sleep, go into another room and do something relaxing until you feel tired.
Remember, as much as you can, try and get 7-9 hours of sleep every day. That’s about enough sleep for the average adult.