1. Cut down on caffeine
Simply put, caffeine can keep you awake. However, it can stay in your body longer than you think – the effects of caffeine can take up to 8 hours to wear off. So, if you drink a cup of coffee in the afternoon and you still feel awake until the end of the night, then caffeine could be the reason for your insomnia. Cutting back on caffeine at least four to six hours before bed can help you fall asleep more easily.
2. Avoid drinking too much alcohol
You should limit the use of alcohol or alcoholic beverages as a sleep aid. Alcohol may initially help you fall asleep, but it also disrupts sleep, leading to restless sleep. Drinking alcohol before bed can wake you up at night. Moreover, alcoholic beverages such as wine and beer can cause bad effects on your body.
3. Relax before going to bed
Stress not only makes you uncomfortable but also wreaks havoc on your sleep. You should let your body relax about 10 minutes to 1 hour before going to bed to reduce stress and also help you fall asleep more easily. Combining this with some time of relaxation, reading a book, or meditating, using aromatherapy to relax, or taking a hot bath can also help you sleep better.
4. Choose the right time to exercise
Regular exercise can help you get a good night's sleep. The duration and intensity of exercise appear to play an important role in its effect on sleep. If you want to feel energized or more alert after exercising, it's best to exercise in the morning. According to one study, exercising regularly in the morning can even help with insomnia.
5. Keep your bedroom quiet, dark and comfortable
For many people, even the slightest noise or light can disturb sleep like a cat meowing or the light from your laptop or TV. So use earplugs, electric curtains and blankets or air-condition everything you can to create an ideal sleeping environment. And don't use lights if you need to wake up at night; Use a small night light instead. Moreover, you should also adjust the temperature of your bedroom to ensure you have a good sleep and do not wake up at night when the temperature drops too low or rises too high.
6. Eat in moderation, sleep in moderation
Try not to go to bed hungry, but avoid heavy meals before bed. Overeating will make it harder for you to fall asleep. You can add some foods that can help with your sleep. Milk contains tryptophan, a substance that promotes sleep. Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, broccoli, peaches, walnuts, apricots, oats, asparagus, potatoes western, buckwheat and banana. Also, try not to drink liquids after 8pm. This can keep you from having to get up to go to the bathroom during the night.
7. Limit nicotine
Smoking before bed makes you feel relaxed but actually puts stimulants into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you awake and wake you up at night. Especially avoid using it near bedtime and if you don't want to wake up in the middle of the night.
8. Avoid napping for too many hours
If you spend too much time sleeping, you will often have a harder time falling asleep at night. If you want to take a nap, keep your naps to only 15 to 30 minutes.
9. Avoid leaving pets on the bed when sleeping
Pets can also keep you awake during the night for a few reasons, like you're allergic to their fur or because they move. Therefore, to have a good night's sleep, you should prevent your pet from entering your room while sleeping.
10. Avoid watching TV, eating in bed
Eating and drinking will cause food stains to stick to bedding, causing unpleasant odors. This is the reason why you cannot fall asleep easily. In addition, activities such as watching TV or playing video games before bed will make your eyes extremely uncomfortable and make it more difficult to fall asleep, and you may even lose sleep.
According to VOV