Try to maintain a consistent bedtime and wake schedule
2. No smoking, caffeine or alcohol before bed.
Nicotine and caffeine are stimulants which can interfere with sleep.
Alcohol – although a depressant – interferes with the ability to sleep well.
3. Limit TV and other “screen time” before going to bed.
The light from these devices can confuse our bodies’ sleep signals, interfering with the ability to fall asleep and sleep well.
4. Get regular exercise!
Using up restless energy and dispersing Cortisol through activity will help you sleep better!
Daily exercise for 20-30 minutes increases your deep sleep
5. Consider Tracking Your Sleep
Use a fitness tracker or a journal
Identifying trends in your personal sleep habits may help you find things you can change, to improve your sleep quality
6. Practice Good Nutrition
Avoid big meals and drinking lots of liquids just before bed.
Consume magnesium-rich foods to enhance the quality of your sleep: Cashews, almonds, pumpkin & sesame seeds, bran, spinach, chives, edamame & dark chocolate all fit the bill.
5. Try a Sound Spa
The sounds of waves, raindrops, crickets, or even a little white noise can soothe you to a deeper sleep.