Stick To a Schedule
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.
Pay Attention to What & When You Eat & Drink
Eating heavy food close to bedtime can be disruptive to your sleep.
The stimulating effects of caffeinated drinks or foods high in sugar can also keep you up at night time.
Include Physical Activity In Your daily routine
Regular physical activity can promote better sleep. Exercise burns energy, it increases blood flow in your arteries and raises your body temperature. Avoid being active too close to bedtime, however. About two hours before you sleep should be enough of a gap.
Spending time outside every day might be helpful, too.
Limit Your Phone Activity
The sleep hormone melatonin gets released when it is dark. The bright light on phones and devices can stop this from happening.
Also watching or reading content that will get you stressed or alert can be counterproductive
Get Out Of Bed When If You Can’t Fall Asleep
Contrary to the old wives tale, counting sheep may not actually help you fall asleep.
If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.
Let us know if you have any special routines before bed to help you get a quality nights sleep.
*This is not professional medical advice. Please consult your doctor if you often have trouble sleeping.