#1 – Avoid nicotine and caffeine.
Nicotine and caffeine are stimulants and can often wreak havoc on your sleep patterns. The effects from both can take hours to wear off. Avoid heavy meals within a couple of hours of bedtime.
#2 – Create an ideal sleeping space.
This means a quiet, dark, and cool bedroom. Discontinue screen time, including smart phones and TV, 45 minutes prior to bed. Exposure to light might make it more challenging to fall asleep. Consider using black out shades, earplugs, an overhead fan, or a white noise machine to create the perfect environment for you to snooze.
#3 – Rid yourself of worry.
Try to resolve concerns or worries before bedtime. For some, this means taking a hot bath or using stress management skills, such as mediation. If you have a big day planned, go ahead and write down what’s on your mind, organize your thoughts, and list out your priorities, then set it aside for tomorrow.
#4 – Get on a sleep schedule.
Creating a sleep schedule is crucial. The recommended amount of sleep for a healthy adult is at least seven hours. Try to get up and go to bed at the same time every day. Being consistent reinforces your body’s sleep cycle.
#5 – Get moving!
Regular physical activity can promote better sleep.