Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you're likely to feel tired and sleepy.
Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.
It's difficult to get restful sleep on a mattress that's too soft or too hard, or a bed that's too small or old.
Moderate exercise on a regular basis, such as walking can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise too close to bedtime, as it may keep you awake.
Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
Have a warm bath, listen to quiet music or meditation , Mindfulness to relax your mind and body.
If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you're in bed, trying to sleep.
If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.
Make an appointment to see your GP if lack of sleep is persistent and it's affecting your daily life.
Night nIght <3