Stay on Schedule With Your Routine
Establish fixed times for waking up; showering and getting dressed (even if you aren’t leaving the house); eating meals at the same time each day; working and exercising; winding down and relaxing before bedtime; and then finally, turning the lights out and trying to fall asleep.
Reserve Your Bed for Sleep and Intimacy
It’s important that you create an association in your mind between your bed and sleep and/or intimacy. Avoid other activities, such as bringing a laptop into bed to work or watching a movie or television show, from taking place in your bed.
Don’t Stay in Bed if You Can’t Fall Asleep
If you find that you’re having a hard time sleeping on any given night, don’t spend more than 20 minutes tossing and turning. Instead, get up and do something relaxing in very low light and then head back to bed to try to fall asleep.
Create a Comfortable Sleeping Environment
Create a comfortable and inviting setting to doze off by keeping your bed feeling fresh: frequently change your sheets, fluff your pillows, and consider refreshing your bedroom setup with a brand-new mattress, sheets, or any other sleep products that need an upgrade.
Get Exposure to Natural Light
Spend daily time outside in natural light, especially in the morning if you can and even if the sun isn’t shining brightly. Open your windows and blinds to let light into your home as much as possible during the day.
Be Mindful of Screen Time
Avoid using electronic devices, such as mobile phones, tablets, and computers, an hour before bed. Use device settings or special apps that reduce or filter blue light, which has been found to interfere with the body’s natural sleep-promoting processes.