4. Avoid stimulants like alcohol and caffeine
Caffeine can last in your body for up to 24 hours, so it may not only cause difficulty initiating sleep but also repeated awakenings. Alcohol can have a sedative effect for the first few hours after consumption, but it can lead to a non-restful night’s sleep.
5. Exercise regularly
Regular exercise can improve sleep quality and duration. Training shortly before bed should be avoided, as it can also have a stimulant effect, as sports activity produces endorphins. Stop training at least 3 hours before going to bed to maximize the benefits of exercising for a good night of rest.
6. Limit naps
Napping might seem a smart way to catch up on missed sleep, but it can affect the quality of nighttime rest. Establishing and maintaining a regular sleep pattern by training to associate sleep with darkness is equally important as maintaining a consistent bedtime.
7. Limit activities in bed
Your bedroom isn’t your gym, office, or playroom. To begin associating it with sleep, you need to get rid of all potential distractions. Get rid of TV, computers, laptops or tablets, gym tools, and everything that’s not belonging to the sleeping area. Having your bedroom as the place to go for other activities only leads to your brain associating the room with other things, making it difficult for it to shut down.