If you do the same things every night before you sleep, you can expect to fall asleep faster and sleep deeper.
Called Sleep Hygiene, these considerations make sleeping better:
– Don't eat large meals before bed.
– Avoid caffeine, nicotine, and alcohol before bedtime. Chocolate milk is no good because it has caffeine.
– Establish a bedtime routine. Read in a chair for a time before bed, for example. Brush your teeth. Put on pajamas. Whatever you do, make it a regular part of your sleep routine.
– Don't read in bed, play with your phone or watch television in bed. The bed should be associated with sleep.
– Consider not reading the news or your favorite websites before bed. You want to retire with a calm mind.
During the day, you can exercise to help you feel tired at night. Be sure you are exposed to natural light, which maintains a healthy sleep and wake cycle.
Rick Good spent ten years in the newspaper business, including with The News & Observer (Raleigh, NC) and The Greenville News (Greenville, SC). He co-wrote, with Melinda Coleman, Rutledge to Riley: Governors of South Carolina, 1776–Present (Published by The Greenville News), and is the author of Mind Games Trivia #1 (Amazon). He has recently spent 15 years creating original trivia content through Sounds Good Mobile Entertainment and continues that with his new company, SGME Software. He edits The Smart Reader’s money, real estate, and business coverage.