1. Get in the habit of going to bed and waking up at the same time.
Following a regular routine can make a big difference in the quality of your sleep. That means heading to bed at the same time each night and setting your alarm for the same time every morning. Changing your schedule can cause sleep problems. For instance, if you sleep in on the weekends, getting out of bed when your alarm goes off on Monday morning is a lot more difficult since your sleep cycle has been disrupted. You should also avoid napping during the eight hours leading up to bedtime.
2. Work out.
Researchers have found that regular exercise can help people sleep better as long as they work out early enough in the day. Make each workout approximately 20 to 30 minutes long. Try to schedule your workouts at least five hours before bed to keep them from interfering with your sleep. At a bare minimum, you should avoid exercising during the final two hours before bedtime.
3. Watch what you eat, smoke, or drink.
Products that contain caffeine, nicotine, or alcohol can disrupt your sleep. Caffeine, which is found in coffee, some types of tea, certain sodas, chocolates, and some medications, is a stimulant. Nicotine can also be problematic. People who smoke usually don't fall into the deeper levels of sleep. They also may wake up early in the day because of withdrawal symptoms from not having nicotine during the night. Alcohol also prevents people from reaching deeper levels of REM sleep. To avoid any problems, don't consume any of these substances for a minimum of six hours before bed. If you are going to eat a heavy meal, try to finish it at least a couple of hours before going to sleep, as well.
4. Spend time relaxing before bed.
Each night, do something relaxing before you go to sleep. Bathing, getting lost in a good book, or activities like gentle stretching can all be beneficial. Adding calming activities like these to your bedtime routine can make it much easier to sleep.
5. Get up with the sun.
If your schedule is flexible, try to wake up at the same time that the sun is coming up. Alternatively, expose yourself to bright lights first thing in the morning. Seeing the sun helps reset your internal body clock. If you have trouble falling asleep at night, experts recommend exposing yourself to at least an hour of bright light each morning.
6. Get out of bed if you are having trouble sleeping.
Instead of tossing and turning in bed, get up and spend a little time doing something else. Find a soothing activity like listening to soft music or reading a book. If you are feeling anxious about not being able to sleep, it can exacerbate the problem. Wait until you start to feel tired again. Then, go back to bed and see if you have an easier time falling asleep.
7. Create the ideal conditions for sleep.
The temperature in your bedroom should be set at a comfortable level. If your room is too hot or too cold, it could make it harder to sleep. Your bed should be comfortable, consider a new Ikea mattress. Eliminate as much light and noise as possible, as well. Don't leave the TV or radio blaring while you sleep. Otherwise, you could become reliant on them