1. Leave the habit of taking caffeine and nicotine in the evening
Caffeine and nicotine have capable to keep awake 3 to 4 hours and you will lose your crucial sleep time. There should be no intake of caffeine and nicotine 6 hours before bedtime
2. Eat good, sleep good
Eat 2-3 hours before going to bed and avoid heavy meals and eat light food before bedtime. Eat more food or eating less would keep you wake up at night. and try to eat food that enhances the sleep
and also avoid heartburn triggers
3. Take an Early Nap or Skip it
if you need daytime nap then you should take 6 hours before bedtime and an afternoon nap can be beneficial for us but if you are not able to sleep at night try skip nap. There should 6 hours gap between nap and bedtime
4. Workout Daily
Working out can help you sleep better and faster. Some small exercises like stretching, meditation or a sleep routine will help you fall asleep much better than tiring yourself out and trying to fall asleep right after.
5. Don't do any work when you are sleepy
Don't do any work or watch tv etc when you are sleepy forget about all the things and just sleep
Sleep schedules are extremely important to ensure that you fall asleep around the same time every day.
6. Avoid Watching TV in bed
Avoid Watching Tv at night and don't watch tv from your bed bedroom is for sleeping not for watching tv.
It will be good to contact Sanrai Med for sleep evaluation to help understand if you might suffer from Sleep Apnea or insomnia. Addressing underlying problems that might be disturbing your sleep cycle can go a long way in ensuring that you get enough shut-eye to power you through your day, day after day!
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