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.
