Don't eat or exercise close to bedtime
Don’t eat and avoid exercising for two hours before you want to go to sleep. Digestion and an elevated heart rate will delay you from falling asleep.
Keep your bedroom cool
While the exact temperature for ideal sleep has not been determined, the National Sleep Foundation found that a cool room helped people fall asleep faster, and that temperatures above 75 degrees were disruptive to sleep.
Block out light
A dark room is the most conducive to sleep. Avoid nightlights or uncovered windows, and face the glowing alarm clock away from you or put a towel over the display. For extra darkness, wear a soft eye sleep mask.
Quiet, please
To help quiet noise that may disturb you, use a sound machine to create a soothing atmosphere, a fan for white noise or wear earplugs.
Wait until you’re sleepy
Wait until you’re drowsy to go to bed. If you try to sleep before you’re tired, it’s difficult to fall asleep because your mind is still active. The best time to fall asleep is between 10 p.m. and 2 a.m. This is when your body is primed for deep, restorative sleep, the kind that makes you wake up feeling refreshed and energized.
