- Get regular exercise.
- Eat a healthy diet and avoid heavy meals late at night.
- No nightcaps! Alcohol disturbs a good night’s sleep.
- Watch caffeine intake. Especially later in the day and evening.
- Go to bed earlier. Don’t start the next episode of your favorite show.
- Keep big projects and work for the morning. Starting big projects or doing work close to bedtime will keep you from relaxing into a restful sleep. Even though the house is quiet, and it seems like a good time to get things done it’s better to get to bed. Then try the opposite to get that to-do list tackled, wake up early you’ll find your brain is fresher and more alert.
- Tomorrow’s to-dos-keep a notepad by your bed and if something is keeping you up jot it down instead of losing sleep over it.
- Go to bed at the same time each night. No matter what day of the week it is!
- Set the bedroom up for sleep. Keep it dark, and cool, and consider removing the TV and devices.
- No iPhones at bedtime!
- Clear stuffy noses. A stuffy nose will make breathing during the night more difficult which will lead to insufficient oxygen intake. Open-mouth breathing is not restful. Take allergy medicines, use an air purifier or take a warm shower to clear your airways.
- Be aware of snoring or irregular breathing at night. Those are common signs of sleep disorders and should be addressed with your doctor.
- Listen to sleep sounds or white noise. These will help a busy mind calm. There are many apps with sleep sounds.
- Use essential oils like lavender to help relax.
- Wake up to your body’s own alarm (if possible).