Always go to bed on time
Going to bed early and waking up on time helps the body form a circadian rhythm. To fall asleep easily, help your body form the habit of staying up - resting on time. Even on weekends, to avoid breaking the habit of sleeping early, try to wake up on time.
Avoid caffeine in the evening
Caffeine, found in energy drinks, coffee and tea, acts as a central nervous system stimulant. When consuming caffeine, it will block adenosine receptors in the brain - this is a chemical that accumulates throughout the day and causes sleepiness. Drinking caffeinated drinks prevents drowsiness, making the body alert and having difficulty sleeping.
Reduce screen time before bed
To start the habit of sleeping early, learn to stay away from phone, computer, and TV screens before bed. The blue light emitted from these devices will inhibit the production of melatonin, the hormone responsible for sleep, making it harder for you to sleep.
Create a habit of relaxation at night
Participating in relaxation activities before bed such as reading, listening to music can help signal your body to relax and prepare for sleep. Taking a warm bath or meditation is also a way to help your mind and body relax, reduce stress hormones and help you sleep deeper.
Avoid eating too much before bed
In a study published in the Journal of Clinical Sleep Medicine, eating right before bed negatively affects sleep quality. Limit eating or eating snacks like bananas and yogurt before bed to make it easier to sleep.
Limit napping too long
Short sleep, about 20 - 30 minutes at noon, can increase alertness and productivity without affecting night sleep. However, sleeping too much at noon and afternoon can change your body's life cycle and make it difficult for you to go to bed early.
