1) Consistency: Go to bed and wake up about the same time as much as possible. This scheduling creates repetition in your sleep-wake cycle, helping you to fall asleep more easily.
2) Eat right: Try to eat your last meal about two hours before sleeping, avoiding spicy and greasy foods, which can prevent restful sleep as your body works to digest. Drinking too many fluids before bed can disrupt the sleep cycle as you get up to use the restroom.
3) Exercise: Make sure you exercise on a regular basis at least 3 hours before going to bed. Physical activity helps facilitate restful sleep by de-stressing.
4) The right environment: Your bedroom should be dark, cool, quiet, and comfortable. Fans, extra blankets, and blackout coverings are great aids.
5) Minimize naps: Try to keep naps to 30 minutes or less in the mid-afternoon. If you work nights, keep windows covered to prevent sunlight from interrupting your internal clock.
6) Bedtime routine: Create repetition in your pre-sleep activities to let your body know it's time to wind down. Take a warm bath, listen to soothing music, meditate, or stretch lightly to clear your mind and relax your body.
7) Positive thinking: Avoid watching, listening to or talking about negative issues or news before sleep. Even watching TV news can create tension in your mind, which can prevent restful sleep.
8) Timing: If you can't fall asleep within 15 to 20 minutes, don't try to force it. Get up and do something else until you feel tired.
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