set sleep and wake time

Establishing a regular bedtime and waking up at roughly the same time every day will help your body sleep better and better. Choose a time to sleep when you are feeling tired and can easily fall asleep.

Create an environment that allows you to fall asleep easily

Your resting room should be peaceful for you. The temperature, light and noise of your room should all be perfectly controlled, so that the environment of your sleeping room will help you get a good sleep.

If you have a pet that sleeps with you in your room, and bothers you at night, it would be better if you put it to sleep in another room, so that you can sleep comfortably.

sleep in a comfortable bed

It’s hard to sleep comfortably on a mattress that’s either too soft or too hard, or a bed that’s too small or old.

exercise regularly

Regularly doing moderate-intensity exercise, such as swimming or walking, can help relieve the stresses of the day. Make sure you don’t do vigorous exercise near bedtime, such as running or the gym, as this can keep you awake.

See how you can keep yourself fit as per your convenience.

cut down on caffeine

Stay away from things like tea, coffee, energy drinks and colas, especially in the evening. Caffeine can interfere with your sleep, and you can’t sleep well. That’s why it would be better to drink hot milk or herbal tea before sleeping.

Eating too much and drinking alcohol late at night can also disrupt your sleep patterns. Consuming alcohol makes you sleepy earlier and when it is time to sleep at night, you have trouble falling asleep.

don’t smoke

Nicotine is a stimulant. Smokers take longer to fall asleep, wake more frequently, and have more frequently disrupted sleep.

don’t overeat

Eating too much and drinking alcohol late at night can also disrupt your sleep patterns. Consuming alcohol makes you sleepy earlier and when it is time to sleep at night, you have trouble falling asleep.

relax before sleeping

Take a warm bath, listen to calming music, or do exercises that relax your mind and body.

Your doctor may advise you to listen to such CDs, which can relieve your tiredness and make you feel relaxed.

Write about your concerns

Write down your worries.

If you go to bed thinking about what to do tomorrow, set a time before bed to plan for the next day. The aim is to avoid these things when you are in bed, trying to sleep.

If you can’t sleep, get up

If you can’t sleep, there’s no need to worry about it while lying down. Get up and do something that relaxes you and makes you sleepy again, then go back to sleep.

If your lack of sleep is affecting your daily life, you need to see a doctor.