Make your bedroom your retreat
It is vital that your bed is comfortable and tailored to you. Invest in your mattress and bedding that is comfortable and breathable. Reserve your bed for sleeping. Bring in ambient light, using lamps with warm light globes. Bring out a diffuser and use relaxing scents like lavender.
Shh! It’s quiet time
Aim to get rid of as much noise that you control. Be this fans, creaking doors and windows that let a draught in. All these things can keep you awake, throughout the night. Also, try and sleep with your phone in the other room. Or, at least on silent. (Buy an alarm clock, you don’t need your phone to wake you up in the morning!)
Breathe and unwind
Stress is so detrimental to your health espcecially, sleep. Try to focus on being present and take part in things that assist in calming you down and enjoy.
Keep your bedroom cool at night, even in winter. Also, invest in natural fibres that breathe. Keeping your body temperature regulated and reduce the chance of your waking up from overheating.
Focus on your breathing
The more you focus on your problem with sleep, the less likely you are to fall asleep. This is because you’ll focus to much on problem solving, stopping your brain from switching off. Focus on your breathing and make relaxation your goal.
Melatonin is a hormone that controls the sleep-wake cycle and is regulated by light exposure. Clearly put, darkness makes you feel tired, and bright light wakes you up. To control your sleep cycle, commit yourself to bright sunshine in the morning and aim to spend as much time outside as possible during the day. Avoid bright screens at night with at least half an hour of sleep. Blue light emitted from phones, tablets and laptops interferes with our hormonal patterns and confuses our hormones when our bodies begin to cool down.
Get a system going
Having a daily sleep-wake routine is going to help tremendously. Try and go to bed and wake up at the same time every day, picking a bedtime when you normally start getting sleepy. You're going to sleep more comfortably and feel more rested by keeping to your routine than if you're able to adjust the period you're trying to sleep by just one hour.
Lets get physical
People who exercise usually sleep well during the night. Daily exercise increases the amount of amount of time you spend in the restorative stages of sleep. When you work out regularly and still can't sleep, try to workout early in the day and as far away from going to sleep as you can, and then you agree to anything serious ... A low-intensity walking or yoga class is a good place to learn.