Have a consistent sleep schedule
Having a consistent sleep schedule will help maintain a normal circadian rhythm. It is recommended to arrange your schedule to allow for enough sleep, keeping your bedtime and the time you wake up at the same time each day.
Naps can disrupt your sleep schedule by delaying your sleep onset. It is recommended naps are limited to 20-30 minutes and avoided after 3 p.m.
Avoid alcoholic drinks before bedtime
Having an alcoholic drink before bed can reduce the amount of REM sleep you achieve and can keep you in a lighter stage of sleep throughout the night. Avoiding alcohol can also help prevent the worsening of snoring or sleep apnea.
Avoid caffeine and nicotine
These are stimulants that can delay sleep onset and promote wakefulness and can take up to 10 hours to wear off.
Avoid electronics while in bed
Distractions and lighting from electronics can negatively impact your sleep by increasing sleep onset and disrupting sleep during the night. It is recommended to turn off all electronics and avoid use prior to bedtime or during the night.
Have a comfortable sleep environment
Having a dark and cool bedroom with minimal lighting and noise is an important factor for sleep quality. An uncomfortable sleep environment increases the chances of being woken up due to discomfort or distraction.
Avoid beverages and large meals
Drinking too much before bed can cause frequent awakenings to go to the bathroom. A large meal can also lead to indigestion, which can interfere with your sleep.
Relax before bedtime
Leave yourself time at the end of the day to unwind before going to bed.
Exercising in the morning can reduce levels of the stress hormone cortisol, which can promote relaxation later in the day. It is recommended that adults between 18 - 64 should perform at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise every week. However, even 10 minutes of regular aerobic activity each day can positively affect your sleep.