We have a body clock within that triggers sleepiness during nighttime and when you respond to this internal clock and go to bed at a fixed time of the night everyday, you are bound to feel sleepy when going to bed in that hour.
2. Choose a comfortable bed and bedding
For a good nights sleep it is extremely important to sleep on a comfortable mattress and bedding. There are a wide variety of beds and bedding to chose from. Make sure your bed is spacious enough for you and your movements while you sleep.
3. Eat healthy and light
Dinner has a lot to do not only with your nighttime metabolism but with your sleep as well. A heavy dinner with several courses should be avoided if you suffer from sleeping problems. If you must have something, oatmeal and a glass of warm milk can be an ideal nighttime combination of food and drink.
4. Avoid daytime naps
Many of us think taking a quick nap after lunch can help us stay refreshed and energetic and there is some amount of truth in it as well. But if that small nap lingers over an hour or two it can actually interfere with your nighttime sleep. It is particularly true with people suffering from insomnia or poor quality of sleep during night. If you feel you have to rest, take a nap for maximum 10 to 30 minutes.
5. Physical exercise is a must
Regular exercise helps you drain out the stress and let your muscles stay fatigued and relaxed. This helps feeling sleepy as soon as you get on the bed. Exercise regularly to get enough sleep.
6. Manage stress effectively
Stress, particularly the one we are familiar with at our workplaces is the number one culprit responsible to snatch our sleep. When you are under work pressure, the fight or flight mechanism of your body and nervous system becomes active and this agitated nervous condition takes too much time to cool down. How can you manage stress effectively? Try deep breathing, meditation or yoga during your day.
7. Limit intake of caffeine and nicotine
Do you know caffeine can interfere with your sleep even after twelve hours of drinking it? Nicotine can also do the same. Try to limit your intake of caffeine after the morning hours and try to limit nicotine as much as you can in the evening.
8. Follow your own bedtime habits
Some bedtime habits are sleep inducing and when you make them your own. Reading or listening to soothing music and some light stretching can significantly contribute to your sleep quality.
9. Enhance your bedroom environment for sleep
Though it is not always our hands, still we can induce some relaxing elements in our bedroom to make ourselves feeling sleepy. Bedroom should be at the quiet part of the house with sufficient exposure to fresh air. At nighttime it should offer a darker and cool atmosphere. Try to keep phones in another room or use the silent function while you are sleeping.
10. Limit your exposure to digital activities and stimulating media
Say no to your Facebook messages or addictive YouTube videos or mobile games at least an hour before you go to bed. Avoid watching any suspense or action thriller on TV that will make you feel all worked up and drive away your sleep.