Set a regular sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends. Maintaining a consistent schedule helps the biological system recognize when it needs to secrete melatonin - an important hormone regulating sleep, thereby preparing the body to enter a natural sleep.
Avoid consuming caffeine later in the day
Caffeine has the ability to maintain a state of nervous stimulation for many hours, which is the leading cause of restlessness and insomnia. If you often have sleep problems, change the time to drink the last cup of coffee or tea to an earlier time of day (preferably before 2 pm).
Welcoming natural light in the morning
Exposure to sunlight immediately after waking up acts as a signal to activate the biological clock. This habit helps promote melatonin secretion to occur earlier in the evening. Just a short walk in the morning is enough to strengthen and maintain a stable sleep-wake cycle for the body.
