1. Follow a Schedule

One thing you should be doing is following a strict schedule. While “sleeping in” sounds nice, it’s not ideal. Sleeping too much on the weekends can disrupt your sleep schedule during the week. Instead of sleeping longer on the weekends, try to stick to the same schedule every day of the week. This can give you better consistency across the board and help you sleep better overall.

2. Get More Exercise

Exercise can help you feel better. This is why it’s so important to get sufficient exercise throughout the week. Ideally, you want to exercise a good 20 to 30 minutes every day. That way, you can get rid of excess energy that has been building up. If you don’t get rid of the excess energy, you may find it difficult to go to sleep. However, that doesn’t mean getting a strenuous workout in right before you’re about to go to bed. When you work out matters just as much as working out. You want to try to stick to working out during the daytime so your body has enough time to unwind.

3. Avoid Caffeine and Nicotine

Some of the things you need to avoid are nicotine and caffeine. Both of these things are stimulants. Because of this, they will make it increasingly difficult for you to fall asleep at night. While you can consume caffeine during the day, you want to avoid drinking or eating caffeine at least 6 hours before laying down. Otherwise, you’ll find it can disrupt your sleep according to Pardip Sansi on Twitter.

4. Get Comfortable

Having a room that has extreme ambient temperatures can disrupt your sleep and it can make it difficult to fall asleep. You want to maintain a comfortable temperature in your room. This can keep it more comfortable in your room for better sleep. The best way to do this is by using air conditioning. However, you can do the same with a fan or by opening your window if it’s hot outside.

Consider investing in a new mattress. It is recommended that you replace your mattress every 8-10 years, read our favorite mattress reviews to find the perfect mattress for you. And prevent mattress mould by using a mattress protector.

5. Sleep When You’re Supposed To

While there is no exact time you should be sleeping, you want to try to sleep when the moon is out. Sunlight is essential for your body. It tells your body that it’s time to wake up. Thus, if you are waking up and going outside first thing in the morning, your internal clock is going to sync up properly. However, if you’re waking up in the middle of the night and walking outside, you’ll have the opposite effect. Allow the sun to wake you up in the morning if possible.

6. Turn Off The Lights

Light can keep you from falling asleep. It can even disrupt your sleep if there is too much of it. Your body is programmed to wake up to the light. Because of this, any light can cause a disturbance in your sleep. Ideally, you want to cover any lights that exist in your room. Whether it be a charging light, an outlet light, or something else.

7. Don’t Use Your Phone

Try to avoid using any phone or device with a screen. Any device with a screen emits blue light that can be majorly disruptive to your sleep. Try to avoid using screens at night because of this. Instead, try an activity that keeps you away from the screens. Reading a book or listening to relaxing music can help set you up for quality sleep.

By Manali

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