Avoid alcohol, large meals, exercise, and smoking at least two to three hours before bed
Although alcohol helps you fall asleep easily, it will disrupt your sleep, cause night sweats and nightmares, and leave you feeling much less restful. Eating a large meal before going to bed can cause the body’s metabolism to slow and cause weight gain. Recent research shows that doing moderate-intensity exercise 2 hours before bedtime does not affect having a sound sleep but strenuous workouts can stimulate your nervous system and make your heart rate beat fast, making sleeping difficult. For some, smoking before going to bed relaxes them, but the truth is that nicotine is a stimulant that makes it harder to sleep.
Turn off from work and technology at least an hour before sleep
Electronic devices such as smartphones can make us forget the time, especially at night, whether staying awake for work or personal updates. Put your phone and other electronics down at least an hour before going to bed. Also, try to sleep away from your gadgets because texts, calls, and notifications can awaken you.
Go to bed at the same time every night
Keeping a regular sleep schedule will help regulate your body's internal clock and not only help you fall asleep easier but also make it easier to get up the in the morning. Sometimes your body and mind are saying they want to go to bed though, so it's probably best to listen to what they have to say. Don’t force yourself to stay awake just because you still have something to do or it's not your usual bedtime.
Avoid watching TV or reading exciting page-turners in bed
Exciting or disturbing television content can keep your mind distracted and eager to keep watching with anticipation. This same excitement can be caused by reading a book and making you unaware of the time until you lost sleep. Although it may be difficult to stop, try and set boundaries in your schedule to ensure these activities are done earlier in the day.
Sleep in a dark, well-ventilated room
Study shows that sleeping in a better-ventilated room had lower carbon dioxide levels and helped a better sleep and had people waking up less throughout the night. Allowing your body to reach a deep sleep is extremely important. During this stage, your body releases growth hormones and your bodywork to build and repair the immune system.