2. Do not Exercise Before Going to Sleep

Exercise is good for your health, but you should not do it late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.

Thiry minute of exercise is great for your health, however, don’t do it later than two to three hours before your bedtime.

3. Avoid Caffeine and Nicotine

Coffee, colas, certain teas, and chocolate contain caffeine, and its effects can take as long as eight hours to wear off fully.

Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.

Nicotine caused smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.

4. Avoid alcoholic drinks before bed

Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of deep sleep, keeping you in the lighter stages of sleep. You may wake up in the middle of the night when its effects have worn off.

A light snack is okay, but a large meal can cause indigestion, which interferes with sleep.

Drinking too many fluids at night can cause frequent awakenings to urinate.

Some commonly prescribed heart, blood pressure, or asthma medications can disrupt sleep patterns.

If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening.

Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.

Don’t overschedule your day. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.

Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side.

Having a comfortable mattress and pillow can help promote a good night’s sleep.

Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep.

Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.

If you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.

If you find yourself still awake after staying in bed for more than twenty minutes and you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.

The anxiety of not being able to sleep can make it harder to fall asleep.