4. Keep it dark
Sleep in a pitch-black room. You need to be in total darkness to produce enough melatonin – the hormone that controls your sleep and wake cycles. Block all the light sources either with blackout shades, heavy curtains, or a sleeping mask.
5. Journal before bed
Thinking about problems, past events, or planning for the future often prevents people from falling asleep. Astoundingly, listing your problems and thoughts on a piece of paper gives a peace of mind and helps you drift off to sleep faster.
6. Keep a consistent sleep – wake schedule
Waking up at the same time (yes, even on weekends!) enables your circadian rhythms to stay in synch with the 24-hour day, which improves the quality of sleep.
7. Keep caffeine in check
Caffeine has profound effects on sleep and wake cycles. Avoid any coffee or black tea at least 8 hours before bed, or even longer if you’re caffeine-sensitive.
8. Have your wind-down routine
Start winding down at least two hours before bed. Epsom salt bath, reading a book, practicing yoga, meditation or light stretching exercises will help you wind down before sleep.