Going to bed at the same time every night trains your mind to relax and produce sleep hormones when you need them the most. When you stick to a schedule, your body becomes acclimated to it, and your internal clock is stable. In addition, you’ll get the recommended amount of sleep every night so that you will be more focused in the morning.
2. Mind what you eat and drink
You have probably heard this rule, but you never follow it. Funny enough, poor food choices can disrupt your beauty sleep, and you may not know. Try not to eat within two hours of going to sleep so your food will completely digest and you’ll sleep well.
Sugar, soda, spicy, and acidic foods are also harmful to eat before you go to bed because they can cause heartburn, indigestion, or an upset stomach. In addition, coffee has been proven to inhibit quality sleep so ensure you avoid coffee at least six hours before bed.
While you’re trying to fall asleep, resist the urge to look at your phone or laptop. When you expose yourself to direct light while trying to fall asleep, your body receives a signal that will reduce the secretions of some hormones. If you’re addicted to watching TV or using devices before bed, resisting the urge will help you sleep so much better.
When you exercise earlier in your day, you’ll sleep like a baby. Pick a time to stretch those muscles, maybe in the morning but not when you want to go to bed. Exercising raises your core body temperature and places stress on your nervous system. If you exercise later in the day, it can make it hard for you to sleep, but early exercise helps you sleep well and wake up energized.