Tips to help you sleep better

1. Cut down on caffeine

Simply put, caffeine can help you stay awake. However, it can stay in your system longer than you think—it can take up to eight hours for the effects of caffeine to wear off. So if you have a cup of coffee in the afternoon and still feel awake late into the night, caffeine could be the reason you’re having trouble sleeping. Cutting back on caffeine at least four to six hours before bedtime can help you fall asleep more easily.

2. Avoid drinking too much alcohol

You should limit the use of alcohol or alcoholic beverages as a sleep aid. Alcohol may initially help you fall asleep more easily, but it also disrupts sleep, leading to restless sleep. Drinking alcohol before bed can cause you to wake up at night. Moreover, alcoholic beverages such as wine and beer can have a negative effect on your body.

3. Relax before going to bed

Stress not only makes you feel uncomfortable, it also destroys your sleep. You should relax your body for about 10 minutes to 1 hour before bed to reduce stress and also help you fall asleep more easily. Combining this with a relaxing time, you can read a book, or meditate, use aromatherapy to relax or take a hot bath can also help you sleep better.

Relaxing before bed is the way to get a good night's sleep.

4. Choose the right time to exercise

Regular exercise can help you get a good night's sleep. The timing and intensity of your exercise seem to play a role in its effect on sleep. If you want to feel more energized or alert after exercise, it's best to exercise in the morning. According to one study, regular morning exercise can even help reduce insomnia.
5. Keep your bedroom quiet, dark and comfortable

For many people, even the slightest noise or light can disturb sleep, such as a cat meowing or the light from your laptop or TV. So use earplugs, blackout curtains, electric blankets, or anything else you can to create an ideal sleeping environment. And don’t use bright lights if you need to get up in the night; use a small nightlight instead. Also, adjust your bedroom temperature to ensure you get a good night’s sleep and don’t wake up in the middle of the night when the temperature drops too low or too high.

6. Eat and sleep regularly

Try not to go to bed hungry, but avoid heavy meals before bed. Eating too much will make it harder to fall asleep. You can add some foods that can help you sleep. Milk contains tryptophan, a substance that promotes sleep. Other foods that can help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas. Also, try not to drink fluids after 8 p.m. This can prevent you from having to get up to use the bathroom during the night.

7. Limit nicotine

Smoking before bed may make you feel relaxed, but it actually releases stimulants into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you awake and wake you up at night. Avoid smoking especially close to bedtime and if you don’t want to wake up in the middle of the night.

Avoiding sleeping too much is also a way to maintain healthy sleep.

8. Avoid napping for too many hours

If you spend too much time in sleep storage, you will often have a harder time falling asleep at night. If you want to nap, keep your nap to 15 to 30 minutes.

9. Avoid leaving pets on the bed while sleeping

Pets can also wake you up at night for a number of reasons, such as being allergic to their fur or because they move around. Therefore, to get a good night's sleep, you should prevent pets from entering your room while sleeping.

10. Avoid watching TV and eating in bed

Eating and drinking will cause food stains to stick to the bedding, causing unpleasant odors. This is the reason why you cannot fall asleep easily. In addition, activities such as watching TV or playing games before going to bed will make your eyes extremely uncomfortable and falling asleep will become more difficult, you may even have insomnia.

According to VOV