1. bed-time schedule
Set a bed-time schedule and try to stick to it every day (it’s crucial to wake up around the same time every day).
2. Exercise
Get 20-30 minutes of vigorous exercise, ideally early in the day. Avoid working out in the hours before bedtime as it will get your heart rate up.
3. Avoid Caffeine
Don’t drink caffeinated beverages after 2 PM such as coffee or black and green teas. 5 hours later your body still holds 50% of the caffeine you ingested.
4. Reduce Alcohol
Avoid drinking alcohol right before going to bed (it might make you drowsy, but also gives you lighter sleep).
5. Have a bed-time routine
Bed-time routines of 30 minutes to 2 hours before going to sleep prepare your mind and body and can be very helpful for good rest (unwind from the day by taking a bath, journaling, or reading).
6. The right Bedrom set-up
Consider feng-shui and other basic changes to your bedroom setup, such as turning off all electronics and keeping it cool and dark (full post here).
7. Don’t toss and turn
If you can’t sleep, get up and engage in a relaxing activity until you become tired (e.g. folding your T-Shirts, reading or drawing).