A workout during the day will not only help towards a restful night’s sleep but also keep you fit and healthy. Nowadays you don’t have to join a gym there are so many other options such as: exercise classes, playing activity-based video game, or enjoying outdoor activities such as tennis or a jog in the park. Aim for a minimum of 30 minutes a day. However finish your workout at least three hours before bedtime, as you want to be winding down near that time.
For some people, napping during the day is a must, however for others a afternoon siesta can make it more difficult to sleep at night. If you feel super sleepy during the day try to taking a power nap, limit it to 30 minutes and don’t have one later than 4pm.
Limit Your Caffeine, Alcohol, and Nicotine Intake
Stop drinking caffeinated beverages at least six hours before bed. While alcohol can make you feel sleepy, it also interferes with the quality of your sleep and nicotine is a stimulant.
Close your eyes and focus only on the sound of your breathing. Inhale deeply through the nose and exhale through the nose, keep your inhalations slow, making each breath even deeper than the last. This will help you relax and dose off.
Avoid Having Late Meals
Try to avoid heavy, rich foods within two hours of bed. Fatty foods can take a lot of work for your stomach to digest and spicy or acidic foods can cause heartburn.
Stick to a Regular Sleep Schedule
Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you’re tired.
Keep Your Bedroom Quiet, Dark, and Cool
Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.
No Electronics One Hour Before Bedtime
The light emitted from TV, tablets, smartphones, and computers suppresses your body’s production of melatonin and can severely disrupt your sleep.
Move Clocks Out of View
Anxiously watching the minutes tick by when you can’t sleep is a surefire recipe for insomnia. You can use an alarm but make sure you can’t see the time when you’re in bed.
Create a Bedtime Ritual
Do the same things every night to tell your body it’s time to wind down. This might include taking a warm bath, shower, reading a book, or listening to soothing music with the lights dimmed.