3. Improve your sleep environment
Lastly for the ‘prep-tips’ is to improve your sleep environment. This isn’t anything complicated. It just involves reviewing your physical environment and looking to see if there’s any way that you can alter your environment to help induce calm and aid in sleep.
Things to look out for are room temperature, noise, and sleep comfort level (a new pair of sheets can do wonders for improving sleep). However, in addition, try to reserve your bed for your nightly ritual and sleep time. If you frequently work or sit with your laptop or smartphone and do anything else on a device in bed, this can harm your ability to program the body and mind to go into sleep mode when getting into bed.
4. Physical exercise
Physical exercises, like yoga, cardio, or weightlifting, are great for increasing energy throughout the day, but doing so earlier in the day also helps you sleep. This is partly because exercise helps reduce stress and calm the nerves.
However, exercise does more than just calm the mind and body. It also helps reduce the symptoms of insomnia and sleep apnea and allows you to remain in deep R.E.M. sleep for longer periods, making exercise a powerful sleep aid.
While exercise may or may not already be a part of your daily routine, if it isn’t, this doesn’t have to be complicated. Even fifteen to thirty minutes of high-intensity (HIIT) exercise can do the trick.
5. Don’t eat before bed
Most people don’t realize that your diet and eating schedule plays an important role in the quality of your sleep.
For one, don’t eat several hours before bed as digestion can make it harder to fall asleep. Big meals with acidic foods especially can cause a restless stomach, so try to stay away from eating before bed altogether. Also, try drinking more water throughout the day so you’re not encouraged to drink too much water before bed (a habit I’ve seen a lot of people have), resulting in frequent bathroom trips that interrupt you either falling asleep or being asleep.
In addition to watching your eating and drinking schedule, keep an eye out for consuming too much sugar and refined carbs such as white bread, white rice, and pasta, as that can cause wakefulness.