Maintain a consistent sleep schedule: Establishing a healthy sleep schedule requires consistency. Going to bed at the same time every night and waking up at the same time every morning, including weekends, has been shown to improve sleep quality. Avoid late daytime naps and limit it to only an hour.
Exercise: 30 minutes of aerobic exercises daily is not only good for your cardiovascular health, but it may also help you sleep. Get loose and reduce some calories during the day to enjoy a sound sleep every night.
Put down your smartphone: Blue light from electronics can interfere with our bodies’ natural production of melatonin. Avoid the urge to scroll through your smartphone, read or finish up that true-crime documentary. Try turning off all electronics an hour before bed and practice relaxation techniques like meditation, breathing exercises, taking a bath, reading books or listening to soothing music.
Bedroom environment: Having a quiet and dark room aids in falling asleep smoothly. Exposure to bright light should be avoided in hours close to bedtime.
Limit caffeine, alcohol or nicotine: Avoid consuming any form of caffeine in the late afternoon or evening, such as coffee, caffeinated sodas, or teas, as even small amounts of caffeine can make it difficult to fall asleep. Nicotine also has a brain stimulating effect which takes hours to wean off hampering sleep initiation. Likewise alcohol may disrupt sleep in the middle of the night.