Don't set aside more than eight hours to sleep. Pay attention to what you eat and drink. Don't go to bed hungry or stuffy. Keep your room cool, dark and quiet.
Include physical activity in your daily routine. If you find yourself lying in bed stressed by your inability to sleep, get out of bed and do something that promotes relaxation. This can be reading an uninteresting book, practicing a relaxation technique, or focusing on breathing. When you start to feel sleepy, go back to bed.
Regular exercise helps you sleep better, as long as you don't do it too close to bedtime. A post-workout burst of energy can keep you awake. Try to finish any strenuous exercise 3 to 4 hours before going to sleep. Do you want to reduce your chances of needing to go to the bathroom during the night? Do not drink anything in the last 2 hours before bedtime.
If you have to get up at night, it can be difficult to get back to sleep quickly. Lower them at home 2 to 3 hours before bedtime. Lower light levels tell the brain to produce melatonin, the hormone that causes sleep. Set aside any work, delicate discussions, or complicated decisions 2 to 3 hours before bedtime.
It takes time to turn off the noise of the day. If you still have a lot of things on your mind, write them down and let yourself go at night. Then, about an hour before going to bed, read something relaxing, meditating, listening to quiet music, or taking a warm bath.