#1 Minimize noise

Noise is one of the biggest disrupters of sleep. Background noises, especially from road traffic, could wake you up in your sleep. You can try a white noise machine, which has been shown to promote relaxation and reduce stress levels. Also, the white noise sound helps to mask other outside (background) sounds that might disrupt sleep.

Alternatively, you can use earplugs to cancel out the noises when you want to sleep.

#2 Avoid caffeine at least 6 hours before bed

While staying hydrated is essential throughout the day, drinking large amounts of fluids before bed will wake you multiple times in the night to visit the W.C., disrupting your sleep cycle and leading to poor sleep and insomnia. To minimize sleeping, take only small sips about 1 to 2 hours before sleeping.

Caffeine, a psychoactive stimulant, helps to increase alertness and enhance your mood. Consuming too much caffeine during the day may keep you up at night, as it stays in your system for up to 9 hours. Avoid caffeinated beverages like coffee, certain teas, sodas, and even chocolate well before bedtime (up to 6 hours before) to allow your body to relax and prepare for restful sleep.

#3 Avoid alcohol and nicotine 4 hours before bed

Alcohol may make you feel relaxed, but it is often linked to poor sleep duration and sleep efficiency (quality). Alcohol suppresses the production of melatonin, the hormone responsible for stimulating sleep. It also reduces the duration of REM sleep, making you fatigued or drowsy in the morning.

In addition, alcohol causes throat muscle relaxation, increasing the likelihood of developing snoring and sleep apnea. Try to avoid alcohol at least 4 hours before bedtime.

#4 Avoid heavy and spicy dinners close to bedtime

Experiencing difficulty falling asleep after a late dinner or a large meal is often due to slower stomach digestion because your body needs time to digest the food you eat.

Avoid eating fatty or spicy foods late at night as they can disrupt sleep due to acid reflux. Keep evening meals light and give a gap between when you finish your dinner and when you get into bed to give your body time to digest the food.

#5 Limit naps during the day

Short daytime naps can relieve your short-term sleep debt and keep you awake and energized, but if they are extended to longer durations, they can disrupt your circadian rhythm and interfere with your body’s sleep drive.

If you need to nap, try to limit it to 20 minutes (a maximum of 30 minutes) so that you don’t fall into deep sleep. Avoid naps for too long or too late in the day, especially after 3 PM, as they can disrupt your sleep schedule and eventually make it harder to get to sleep at night.

#6 Limit screen time before bed

Blue light emitted from electronic devices like laptops, TVs, tablets, and smartphones interferes with melatonin production, leading to melatonin deficiency. It also keeps your brain engaged, making it harder to wind down, thus affecting your ability to fall asleep.

Avoiding blue light from screens and bright light helps prepare you for sleep and regulates the circadian rhythm. Try disconnecting from your devices at least 1-2 hours before bedtime. If you cannot avoid using your devices, try wearing blue-light filtering glasses or install apps that block blue light on your devices.

#7 Take a warm bath or shower sometime before bedtime

Your body’s temperature plays a key role in regulating your sleep-wake cycle. Taking a warm shower or bath an hour or two before bed can help you fall asleep faster and improve the quality of your sleep.

When you take a warm shower or bath before bed, your body’s temperature rises, which helps kickstart the process of falling asleep. However, once you’re asleep, your core temperature naturally drops, which signals to your body that it’s time for deeper, restorative sleep. This cooling phase is essential for maintaining sleep throughout the night, and it coincides with an increase in melatonin, the hormone that helps regulate your sleep cycle. By warming your body before bed, you support this natural temperature regulation, making it easier to both fall asleep and stay asleep.

#8 Use lighting candles or essential oils (Aromatherapy)

Using essential oils like lavender, rose, or chamomile directly on the skin or their aromas can have a calming effect on the mind and body and better sleep quality. Lighting candles or using essential oils like lavender could create a zen environment, space or environment that promotes a sense of calm, relaxation, and mindfulness.

You can try using natural scents or dried herb satchels in a diffuser or humidifier. This will create a calming atmosphere that promotes restful sleep and peace of mind in your bedroom.