No blue light:
Switch off the television and computer, and keep away the cellphone an hour before bedtime. The short waves of blue light may interrupt sleep.
Though the occasional 20-minute power nap is a real boost, avoid any shut-eye eight hours prior to bedtime, as that can make falling asleep at night more troublesome.
Save the bed for sleeping:
Your bedroom should only be limited for rest and relaxation. Keep the money talk, phone conversations and TV viewing out the door.
Set a routine:
Fix hours for when you sleep and wake up. This puts a healthy sleep cycle in place, and allows you to fall asleep quickly each night and sleep well through the night.
Caffeine interferes with deep sleep, so avoid even small amounts found in chocolate and decaf coffee anytime after noon.
You know what they say about eating like a pauper at night? Follow it. Prepare light, small meals for the night to get high-quality sleep.
If there aren’t enough reasons to kick the habit, here’s another: nicotine acts as a stimulant and can keep from falling asleep and worsen insomnia.
Though it may seem self-indulgent at first, fix a downtime routine an hour before bed each night. Take a warm bath, read a book, listen to soothing music and lower the lights to give your day the perfect close.
Next time your friends rib on you for being a sleepyhead, bring this list out. A regular habit of seven to eight hours of sleep will help you stay active daily and ahead of the pack by keeping serious ailments at bay.
Courtesy: source from internet