Go to bed and wake up at the same time every day
Try not to let this time change too much. Your body will get used to sleeping and waking up at fixed times - even on weekends or holidays.
Control your diet
Avoid snacking on foods that are too full, alcohol, caffeine, heavy, spicy foods or foods high in sugar 46 hours before bed. Alcohol can make you sleep faster, but research shows that it disrupts sleep when the body begins to metabolize alcohol, making it easier to wake up in the middle of the night. Coffee, tea, chocolate, spicy, sweet foods all stimulate the nervous system, making it difficult for you to sleep.
Exercise regularly to improve sleep
Exercising in the morning helps you sleep more easily, sleep more deeply and quality. Avoid heavy exercise in the late afternoon or evening as it can cause difficulty sleeping.
Keep the bedroom quiet, dark, breathable and at a pleasant temperature
Preventing noise and light when lying on the bed. Temperature that is too hot or too cold can cause difficulty sleeping. A cool room is best for good sleep.
bed should only be for sleep and a private place
Don't turn your bed into a desk or entertainment space. If your brain associates the bedroom with activities, you will have difficulty sleeping.
Establish good habits before bed
Take a warm bath, meditate or read a few minutes before bed - these habits help the body prepare for rest and maintain a stable sleep cycle.
Don't go to bed before you sleep
If you are not sleepy yet, read a book, listen to light music or do something relaxing instead of worrying about difficulty sleeping.
Practice relaxation techniques before bed
Deep breathing, muscle relaxation helps relax both the body and the mind, reducing stress and anxiety - which are the causes of sluggishness and difficulty sleeping.
If you still can't sleep after 20 minutes, get out of bed
Sit on a chair in a quiet corner in the dark. Avoid work, housework, watching TV or surfing the internet because these activities only make the mind more alert. Another useful tip: Listening to music to relax can help you sleep better.
Don't keep looking at the clock
If you can't sleep, don't just lie on the bed watching the clock. This can easily make you more anxious and have more difficulty sleeping.
