a.Avoid exercising 2-3 hours before your bedtime. Try to exercise in 30 minute sessions either in the morning or afternoon.
b.Get out in the sun. Getting natural sunlight during the day helps to maintain your body’s sleep-wake cycle. Aim for 30 minutes of sun exposure and be sure to wear sunscreen.
c.Limit caffeine to the morning. The energy-boosting effects of caffeine can take as long as 8 hours to wear off.
d.Don’t eat right before bed – it can cause indigestion and heartburn, which can mess up sleep.
e.Nap smart. If you need a nap, take it before 3 p.m. and limit it to an hour.
f.If you can’t fall asleep for more than 20 minutes after going to bed, get up and do something calming until you feel sleepy.
g.Say no to nicotine. The nicotine in tobacco products and vapes is a stimulant, which can keep you up at night.
h.See a doctor if you always feel tired even after getting enough sleep, or have trouble falling asleep every night.
i.Some over-the-counter and prescription medications may affect your ability to go to sleep or cause you to sleep for longer than necessary. If you can’t avoid medications, talk to your doctor about changing your dose or the time you take your medicine
j.Get rid of anything in your bedroom that might distract you from sleep, like noises or bright lights. The light from screens can confuse your body’s internal clock.
k.Go easy on the drinks. Drinking too much before be can make you wake up to go to the bathroom and alcohol gets in the way of reaching the deep and restful stages of sleep.