Tune-in your Body Clock
Try to go to sleep and get up at the same time every day
Control Light Exposure
Get as much natural sunlight as possible as it has a direct and crucial impact on the circadian cycle otherwise called the body call.
Don’t eat too late or heavy meals at night. Finish your meal at least 1 hour before bedtime. The quality of your sleep is also affected by the food that you eat. The first step for better sleep is avoiding caffeine at least six hours before sleep. Other areas to look at include alcohol, which may cause mid-sleep awakening, and spicy foods that may cause indigestion and therefore disturb sleep.
Reduce Exciting Substances
Caffeine, nicotine & alcohol are excitant and may disturb your sleep patterns.
Relax your Mind & Set a Sleep Routine
Take time for relaxing activities before sleep. Do some breathing exercise …Have a sex!
Turn off Screens
Switch off all your electronic devices at least 1 hour before bedtime.The light emitted from these devices is “short-wavelength-enriched,” meaning it has a higher concentration of blue light than natural light. This blue light disrupts Melatonin, which plays a role in sleep onset, and ruins sleep schedules.
Drink a Herbal Tea
Some plants have recognized properties to help relax and help sleep induction. Drinking an herbal tea such as verbena is excellent. Remember not to drink too much in case you have a tendency to wake up at night to visit the bathroom.
Exercise helps to get better sleep but finish your session 3 to 4 hours before bedtime as some studies show that a high cardiac rhythm could prevent you from falling asleep.