1) Stick to a pattern. Maintaining a regular bedtime and wake time is crucial to keeping a steady sleep schedule. It should not vary by more than 30 minutes each day ideally.
2) Take note of your environment. You should be sleeping in a dark, cool, and quiet environment. In general, the suggested bedroom temperature should be between 60 and 67 degrees.
3) Exercise daily – but not right before bed. If you tend to stop at the gym after work, make sure to get your workout in at least 4 hours before you go to bed. The boost in body temperature that comes with workouts might interfere with your natural sleep schedule, according to research.
4) Avoid taking long naps during the day. Long naps can leave you feeling groggy, because they require waking up from a deep sleep. It’s also important not to nap too late in the day, because this can make it hard to fall asleep at night.
5) Avoid caffeine 3-4 hours before bed. Consuming caffeinated drinks in the afternoon and evening can make it hard to fall asleep, or cause you to wake up during the night.
6) Don’t watch TV or check email before bed. You might think that watching Netflix can help you fall asleep, but the bright light emitted by your TV or computer screen may actually keep you up.
7) Don’t try to force it. If you can’t fall asleep within 15-20 minutes, you should get out of bed and try reading, making yourself a cup of herbal tea, or just sitting and relaxing. Return to bed only when you’re sleepy, because forcing yourself to fall asleep may exacerbate your anxiety and make the problem worse.