Follow a regular schedule Go to sleep and wake up at the same time even on weekends. Sticking to a routine helps keep the body’s circulation clock consistent.
Minimize naps. Try to nap only when you must. Excessive sleep during the day can keep you from falling and staying asleep at night.
Begin an exercise regimen. Regular physical activity has been shown to improve sleep quality. For best results, finish working out at least three hours before bedtime so your body has time to unwind.
Soak up some sun. Try to get some natural light in the afternoon each day. Just 10- 15 minutes outside can be beneficial, but remember to wear proper sun protection.
Watch what you eat. Avoid consuming caffeine late in the day and try not to eat large meals close to bedtime. If you like to eat before bed, opt for a warm beverage and/or a small snack.
Avoid bad habits. Don’t drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can seem to help with falling asleep but it actually makes it harder to remain asleep. Smoking is dangerous for many reasons, including the hazard of falling asleep with a lit cigarette. From purely a sleep standpoint, the nicotine in cigarettes is a stimulant and interferes with rest much like caffeine does.
Create a safe and comfortable place to sleep. Each person has their own opinion on what makes a bedroom conducive for sleep. Most prefer a dark, cool and quiet room. Many people are particular about their mattress, pillows and bedding and some sleep better with ambient noise.
Develop a bedtime routine. Do the same things each night to tell your body that it’s time to wind down. Some people watch the evening news, read a book or soak in a warm bath.
Use your bedroom only for sleeping… After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not feeling drowsy, get out of bed and do something low key, like reading. When you get sleepy, go back to bed and try again.
Don’t worry about it. Anxiety over getting good rest can actually prevent you from falling and staying asleep.
Some people find that playing mental games, helps them nod off.
Know when to see the doctor. Being so tired during the day that one cannot function is not normal. If this lasts for more than a few weeks, it is time to make an appointment with a doctor or a sleep disorders specialist.