Stick to a schedule:
Erratic bedtimes do not allow for your body to align to
the proper circadian rhythms. Mum was right when she
set a time we always had to go to sleep as kids. Also,
make sure you try to keep the same schedule on weekends too,
otherwise the next morning, you wake later and feel overly tired.
Sleep only at night:
Avoid daytime sleep if possible. Daytime naps steal hours
from nighttime slumber. Limit daytime sleep to 20-minute,
power naps.
Exercise:
It's actually known to help you sleep better.
Your body uses the sleep period to recover its muscles
and joints that have been exercised. Twenty to
thirty minutes of exercise every day can help you sleep,
but be sure to exercise in the morning or afternoon.
Exercise stimulates the body and aerobic activity
before bedtime may make falling asleep more difficult.
Taking a hot shower or bath before bed helps bring on sleep
because they can relax tense muscles.
Avoid eating just before bed:
Avoid eat large meals or spicy foods before bedtime.
Give yourself at least 2 hours from when you eat to
when you sleep. This allows for digestion to happen
(or at least start) well before you go to sleep so
your body can rest well during the night,
rather than churning away your food.
Avoid caffeine:
It keeps you awake and that's now what you want for
a good nights sleep.We all know that.
Read a fiction book:
It takes you to a whole new world if you really get into it.
And then take some time to ponder over the book as you
fall asleep. I find as I read more and more, regardless
of the book, I get more tired at night and so find
it easier to fall asleep. Different for others?
Have the room slightly cooler:
I prefer this to a hot room. I prefer to turn off
the heat and allow the coolness to circulate in and out
of the windows. If I get cold, I wear warmer clothes.
It also saves on the bills as you are not going to require
the heat all night long.
Sleep in silence:
I find sleeping with no music or TV on more easy
and restful. I guess others are different, but sleep
with no distractions is best for a clearer mind.
Avoid alcohol before bedtime:
It's a depressant; although it may make it easier
to fall asleep, it causes you to wake up during the night.
As alcohol is digested your body goes into withdrawal
from the alcohol, causing nighttime awakenings and
often nightmares for some people.
