1. Go to bed at the same time every day
Going to bed at the same time every night helps to put your body in a routine. Your body is amazing at adapting to any type of behavior that you engage in. Over time, your body will become accustomed to going to bed at a specific time, and will naturally start to wind down and become tired when it’s time to go to bed! This allows you to fall asleep faster and get more sleep.
2. Avoid screens before bed
The screens on modern-day technology such as TVs, phones, laptops, and tablets, emit blue light, which has a very stimulating effect on the brain and can actually interfere with your sleep by diminishing drowsiness and stimulating alertness. Try to avoid all electronic screens at least an hour before bed – read a book instead!
3. Don’t drink too much fluid before bed
It is extremely important to stay hydrated, but drinking lots of fluid right before bed can mess with your sleep. Waking up to go to the bathroom in the middle of the night can be extremely disruptive to your sleep patterns. Instead, try to consume the bulk of your fluids in the morning and early afternoon to avoid late-night bathroom trips.
4. Eat at the right time
Do not eat a big meal right before bedtime. Eating too close to bedtime means your body still has a lot of digesting work to do and may have trouble getting into a deep restful sleep.
5. Sleep in the dark
Sleep in a room that is as dark as possible. Do your best to block out any light from outside your room with dark, heavy curtains, and cover any artificial lights such as alarm clocks or flashing cellphones. When sleeping in complete darkness, your brain produces melatonin, which helps you get a deep, restful sleep. Any light, natural or artificial, can disrupt this process.