1. Establish a sleep routine: Try to go to bed at the same time every day, even on weekends. This will align your internal body clock and you’ll find it easier to fall asleep.
2. Create a comfortable sleep environment: Make sure your bedroom is dark, quiet and cool. Consider using an eye mask or ear plugs if needed, and invest in a good quality mattress and pillows.
3. Limit exposure to screens before bedtime: The blue light emitted by phones, tablets, computers, and TVs interferes with your ability to fall asleep.
4. Cut back on caffeine: Avoid consuming caffeine in the late afternoon or evening as it can disrupt your sleep.
5. Practice relaxation techniques: Techniques like meditation, deep breathing exercises or progressive muscle relaxation can help you relax your mind and body before bedtime.
6. Read a book before bed: Reading is a great way for your mind to shift from the pressures of the day to preparing for sleep.
7. Avoid large meals at night: Try not to have any large meals within two hours of bedtime.
8. Use your bed only for sleeping: Don’t use your bed for anything else other than sleeping or sex so that your body comes to associate it with sleep proceedings.
9. Stay out of bed when not sleeping: If you find yourself unable to sleep after 20 minutes, get out of bed, go into another room and do something relaxing until you feel sleepy again.
10. Regular exercise: Regular physical activity helps you fall asleep faster and get better sleep.
Remember that habits take time to form and break – consistent practice will yield results over time!
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