• Go to sleep and wake up at the same time every day (even on the weekends), keep a good steady routine to enhance your body’s natural internal clock, and ensure more regular sleep cycles.
• No heavy food, tobacco or caffeine prior to bed time. Nicotine and caffeine are stimulants that can take hours to wear off, so they’ll make it harder to fall, and stay, asleep. Avoid them all for four to six hours before bedtime. Also, pay attention to when you eat, going to bed hungry or with an empty stomach can keep you up later, just as much as over eating.
• Control your light exposure. Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark – making you sleepy – and less when it’s light – making you more alert.
• Exercise during the day. People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea, as well as increases the amount of time you spend in the deep, restorative stages of sleep.
• Mattress quality is important. Get a mattress with an ergonomic design to prevent pains and soreness, while also decreasing tossing and turning.
