1.Limit your alcohol intake and eliminate caffeine
Most people need to avoid consuming any caffeine after around noon to 3 pm to get a good night’s sleep. Avoid drinking any alcohol for three hours at last before going to bed and also to help prevent you from waking up throughout the night.
- Be active during the daytime
Any kind of exercise helps to improve the quality and ease of your sleep. From practicing yoga or going for a walk to more strenuous workouts like spinning and running. It has been proven that exercising outside in the morning is more beneficial since the daylight helps to keep your biological clock under control – active and awake during the day and then sleeping during the night.
- One to two hours before bedtime, quiet the sounds and dim the lights in your house
Light pollution is one of the many ways that modern life makes poor sleep patterns even worse by changing your circadian rhythm. Your biological clock tells you to go to sleep when it is dark.
Dim the lights inside your house and try to entirely avoid tablets and smartphones for two or three hours before going to sleep. Even the blue light emitted by your electronic devices suppresses melatonin – which is your internal clock’s hormonal sign of ‘night’ and sleep.
- Eat a small snack before going to sleep
It usually a bad idea to eat a big meal right before going to bed. However, for some people, eating a small snack a couple of hours before going to sleep can be useful. Turkey has rich amounts of tryptophan, which is a sleep-inducing amino acid, which can help you sleep much better. Also, casein, which is the protein contained in milk, also can be sleep-inducing. Right before going to bed, avoid consuming simple carbohydrates (i.e., white rice, white flour, sugar) since they can cause your blood sugar to spike, which will drop later while you are sleeping and can result in you waking up.
- Take a hot shower or bath before going to sleep
It can be very relaxing and increase your body temperature as well. As your temperature starts to cool down, your body will become sleepy naturally which will also naturally help you sleep better. Most people will sleep the best in a room that is slightly cool and in hot weather use a fan. It can also create white noise, which for some people can be helpful.
- Sleep on something comfortable
If you have an uncomfortable mattress, it will affect the quality of your sleep. If you wake up more tired and aching, consider getting a new Titan mattress. Toxic chemicals are released by many mattresses, especially when they are new, so consider getting an ecological mattress that is made out of latex, wool, or cotto