1. Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with your sleep.
Caffeine and alcohol are the big offenders here. Caffeine should be used only early in the day. In some people, alcohol may result in getting to sleep quicker, but sleep quality is reduced.
2. Turn your bedroom into a sleep-inducing environment.
Use your bedroom for sleep. Remove unnecessarily noises and lights. Keep your bedroom at a temperature that is good for sleeping: 60-75 degrees F. Remove work materials, and if your pet awakens you, move the pet to outside of the room.
3. Establish a soothing pre-sleep routine.
Before you go to bed, try to relax your body. For some people this may be yoga. For others it may be a hobby to take their mind off of work or daily stresses. You may find peace in meditation or prayer, taking a bath, or reading a book.
4. Go to sleep when you’re truly tired.
This gets into point #2 and using the bedroom to sleep. If you are anxious, stressed, angry, try something relaxing before going to bed. If you return to your room and those feelings return, after 20 minutes, get up and try another relaxing activity.
5. Exercise early.
Exercise actually will help you fall asleep quicker, sleep more restful, and extend your length of sleep. However, you don’t want to stimulate your body right before you sleep. Activities that are relaxing to the body are those that are best performed just before sleep.
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