Keep a consistent time schedule of when to sleep and wake up each day. Sleep for a constant number of hours, without exceeding. Sleeping for long periods, excessively often results in shallow and fragmented sleep.
Establish a quiet, comfortable, clean, and dark area for sleeping. The temperature of your bed and bedroom should be relaxed and comfortable. If your mattress is old replace it. Invest in a new Avocado mattress.
Create regular relaxing behaviors like reading for about ten minutes to an hour before sleeping.
Utilize the bed for relaxing and sleeping alone. For instance, don’t try to go with your laptop top bed with the hoax of finishing a pressing assignment before falling asleep.
Do regular exercises but not immediately before bedtime.
Power naps are good for health, so one should sleep 20-40 minutes in the afternoon.
Taking bath before sleep can make you more comfortable in the bed.
Drinking warm milk before going to sleep can be helpful.
Use soft mattress for your bed so you could get peaceful sleep
Turn off all screens and lights 30 minutes before going to sleep because your brain must disconnect from electronic means.
Maintain a sleep routine that is permanent on daily basis.
Set time to sleep according to your need and if you have any urgent work to do so set alarms.
Temperature of the bed room should be comfortable according to your body as it will lead to good sleep.
Keep the bedroom quiet when sleeping well noise can disturbing.
By wearing socks and gloves in cold season, one can get warm and peaceful sleep.
There should be separate comfortable dress for sleeping purpose only.
Don’t:
Don’t take a nap during the evening or the day.
Don’t sleep on your chest as it can affect your health, one should always sleep straight on his back.
Don’t sleep empty stomach as it will disturb you in the middle of the night and gases are generated in empty stomach.
If you can’t sleep up to 15 minutes so you should move out of the bed.
Don’t look frequently at clock because it can become cause of insomnia.
Don’t drink too much water before going to bed because it can lead you to get up and go to bathroom frequently.
Don’t overeat or drink large quantities of fluids before going to bed. If you get hungry, a glass of milk or a light snack may assists you sleep.
Don’t take caffeine during the evening.
Don’t buy uncomfortable fabric as sleeping suit as it could one major cause of restless sleep.
Don’t sleep when you are not willing to because restless sleep can make you snore.