You should try going to bed and waking up at the same time every day, even during the weekends. This is going to help you in regulating the internal body clock, fall asleep faster and have a good night sleep.
Having a relaxing bedtime ritual. Before going to bed, consider doing a relaxing routine activity that is away from bright lights. This is effective because it is going to separate sleeping from other activities that causes stress, excitement, or anxiety, which makes it harder for you to fall asleep, remain asleep and get deep sleep.
If you have a hard time falling asleep, then you should wat away from naps, especially in the afternoon. There are instances where power napping can help get you through the day, but if you find yourself having a hard time falling asleep at bedtime, then you should eliminate these naps.
Exercising daily. The best type of exercise is the vigorous one, but a light exercise is better than nothing. You should choose a time you feel works for you, but it should not be at the expense of your sleep.
Evaluating your room. You should try designing the environment you sleep in and create conditions that will help with sleep. The best temperature for sleeping is between 60 and 67 degrees. There should be no noise that can disturb your sleep. Another thing people tend to forget about is light. Make sure your sleeping environment is free from light. See whether your room has any distractions or noise that can make it hard for you to sleep. This can include snoring from your partner. Some solutions to these distractions include eyeshades, blackout curtains, white noise machines, earplugs, fans and humidifiers.
Sleeping on a comfortable Saatva mattress and pillows. Always make sure the mattress you are sleeping on is supportive and comfortable. If you have one that you have been using for many years, then it might be time to replace it. Most mattresses have a life expectancy of about 9 to 10 years. Your pillows should be comfortable and free from allergens that can make it less comfortable for you. You don’t want waking up in the middle of the night because there is a problem with your pillow or mattress.
Using bright lighting in managing the circadian rhythms. You should try exposing yourself to the morning sun and avoiding bright light in the evening. This will ensure that your circadian rhythm is in check.
Avoid heavy meals, cigarettes, and alcohol in the evening. This is because these end up disrupting your sleep. When you have a spicy or big meal in the evening, you will experience discomfort from indigestion, which will affect your sleep. You should try having your meals at least to three hours before you sleep. If you find yourself feeling hungry, consider having a snack about 45 minutes before bed