Your daily routine usually contains solutions to get better sleep. By following these tips, you will be able to sleep well at night.
1. MAKE YOUR ROOM REALY DARK
Use heavy curtains or room-darkening shades, or try a sleep mask.
Turn off or cover up electronics that emit light.
2. KEEP NOISE DOWN
If you can't avoid or eliminate the noise, try masking it with a fan or white noise sound machine. Earplugs may also help.
3. KEEP YOUR ROOM COOL
You will sleep better in a slightly cool room with adequate ventilation. Temperature should be around 65° F (18° C).
4. SOOTHING AROMAS
Essential oils with natural soothing aromas, such as lavender, will help you fall asleep.
5. RESERVE YOUR BED FOR SLEEPING
Do not work, watch TV or use your phone in bed.
It's easier to wind down at night if our brain will associate the bedroom with just sleep.
6. FOOD AND DRINK AT NIGHT
To get better sleep, don't go to bed hungry or stuffed.
Avoid heavy or large meals within two hours of bed.
minimize fatty, spicy and sour foods.
7. AVOID DRINKING TOO MANY LIQUIDS IN THE EVENING
Drinking a lot of fluids can lead to frequent trips to the toilet during the night.
8. NICOTINE, CAFFEINE AND ALCOHOL
Nicotine and caffeine have a stimulating effects and it take hours to wear it off. Alcohol might make you feel sleepy at first, but it can disrupt your sleep cycle.
9. CALMING ACTIVITIES
Doing calming activities before bedtime, such as taking a warm bath, listening to soft music or using relaxation techniques, might promote better sleep. Reading is also a great way to relax.
10. MINIMIZE BLUE LIGHT
Avoid blue light of your devices within 1-2 hours of your bedtime. Turn the brightness down and use blue light filter.
11. PHYSICAL ACTIVITY
Regular physical activity can help you sleep better.
Do vigorous exercise in the morning or afternoon.
Relaxing and light exercises in the evening will help you sleep well.
12. AVOID SLEEPING IN
If you need to make up for a late night, choose to take a nap during the day rather than sleeping in. By doing this, you can repay your sleep debt without interfering with your regular sleep-wake cycle.

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