1. Exercise
Getting regular exercise is not just beneficial for the heart and figure, it can even help you get to sleep and stay asleep. According to Dr. Carlson, getting exercise improves the function of important sleepy time hormones including melatonin. A study was posted in the Journal of Sleep that demonstrated this by observing the sleeping habits of premenopausal women. Those that got moderate exercise, just 3.5 hours a week, were able to get to sleep easier than those that did not get exercise. But the timing is important, says Dr. Carlson. If you were to get vigorous exercise too close to your bedtime, you may feel too energized to get to sleep. The best time to get exercise will be in the early morning where the bright rays of the sun can help set your circadian rhythm.
2. Reserve bed for sleep
The bed should never be used for other activities like watching television, communicating with business associates, finishing up work or eating. The sanctity of the bed should be reserved for sleep and alone. It is important that the bed is only for sleep if sleep in the bed is to be top-quality.
3. Keep it comfortable
It is not just the TV and non-rest related activities that can hamper a good night’s sleep. If the ambiance of the room is not suitable for good sleep, sleep can be hard to come by. Make sure the darkness in your room is suitable for good sleep and the temperature is just right too. Invest in a comfortable Ikea mattress. According to Dr. Carlson, all these things contribute to better sleep.
4. Start a sleep ritual
When you were a kid, your parents may have had a special sleepy time ritual that went into play every night before bed. This may have included night-snack, teeth-brushing, story time and getting
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