1. Keep the bedroom dark: Any amount of light in the bedroom can be disruptive hence make it hard to fall and stay asleep. That said, you need to strive to keep your bedroom as dark as possible. Consider switching off all the lights, electronics, and even have digital clocks face away from you. You could also use blackout curtains or wear a sleep mask if possible.
2. Avoid Smartphones, tablets, TVs, etc. a few hours before the bedtime. These gadgets produce blue-light hence could interfere with the body’s natural way to self-regulate or fall asleep. Such devices can also cause you to stay awake (from addiction or so). Avoiding the use of the same a few hours before the bedtime would, therefore, would be a good idea.
3. Start going to bed early. It makes no sense going to bed at 3 or 4 in the morning if you have to be up by 6 am. Going to bed a little earlier, say 10 pm, gives the body enough time to transition to sleep, fall into a deep sleep, and hence wake up feeling rested and rejuvenated.
4. Have a sleep schedule. In addition to going to bed early, you need to create a sleep schedule whereby you’ll be going to bed and waking up at the exact time every day. Doing so makes it easy to regulate your circadian clock/rhythm, hence even easier to fall asleep when you want. You also need to allocate enough time to ensure you have a restful sleep. Experts recommend at least 7 hours of sleep every night. Stick to the sleep schedule even during weekends and holidays for the best results.
5. Keep your bedroom cooler. Set the temperature in the bedroom a little lower than in other rooms. A cool bedroom enables the body to transition to sleep, and also allows the body to calm down and relax.
6. Keep your bedroom comfortable. If you are trying to sleep on an old uncomfortable mattress you are fighting a losing battle. It is recommended that a mattress is changed every 8-10 years however if you notice sagging or anything uncomfortable before this you should invest in a new one. Take a look at these Dreamcloud mattress reviews and you will be sleeping better in no time.
7. Lower your alcohol and caffeine intake. Alcohol and your regular cup of coffee contain stimulants that will keep you awake/alert all day. That said, it would be advisable to limit your caffeine intake to mornings only. It would also be a good idea to avoid alcohol a few hours to bedtime. While alcohol seems to help one drift off, it forces you to wake up several times in the night, which again affects your sleep quality.
8. Do some regular exercise. Regular exercise is good for your health and sleep. Working out improves blood flow to every part of the body too. This helps to get rid of toxins in the body, thus improving your sleep quality.
9. Learn to manage stress. Stress is one of the biggest progress killers in life. Many times you find yourself worrying about the day’s events, or things you have no control over instead of simply lying down and enjoying your sleep. Managing stress by exercising, yoga, deep breathing, or even seeing a therapist is good for your health and sleep quality.