Begin in the morning.
You should start off your day by exercising in the morning after a light pre workout breakfast because the adrenaline will give you an extra energy boost to help keep you alert for the whole day.
However, if you are unable to complete your workout in the mornings, just be sure to do it at least 4 or 5 hours before bed, to ensure the adrenaline doesn't keep you awake.There are also certain drinks that should be avoided for a more desirable night's sleep.
If you enjoy drinking large quantities of alcoholic, or caffeinated beverages, cutting back is something you should seriously consider if getting more sleep is important to you.
Additionally, naps should be avoided because they make it harder to fall asleep when you actually want to sleep through the night, but if a nap is absolutely necessary it should be limited to 20 minutes or less.
When the evening arrives, and it's time to make dinner, a lighter meal is always better because heavy mealy can lead to indigestion, which can make it increasingly difficult to fall asleep.
Be that as it may, hunger will lease you lying awake a night, so make sure your meal has the right balance of healthy foods that will satisfy your appetite.
You should also shut down all your electronics when you are getting ready for bed to send signals to your brain letting it know it's time to wind down.
Prepare your bedroom.
The environment of your sleeping area is another major contributor to achieving ideal sleep. Begin by keeping your room at the cool temperature of 65 degrees, a cooler room makes it easier to fall asleep because it lowers your core body temperature, which will help you to accomplish deep sleep more easily. Secondly, remove electronics such phones, laptops, tablets, and other similar electronic devices.
This will let your body that your bedroom is purely for sleeping, not for working, or looking at social media.The use of essential oils as aromatherapy is another great way to relax your mind, body, and prepare for sleep.
There is a vast array of scents available that have calming effects including lavender, vanilla, and sandal wood just to name a few. Try putting a couple drops on your pillow, bath, or in an essential oil diffuser to keep the air smelling fresh.
Additionally, you should keep your room as quiet as possible, but if you aren't able to completely cancel out all the noise, playing soothing sounds like the rainforest, ocean, or waterfalls through some speakers will help put you to sleep.
Finally, make your room dark as possible, put curtains over all your windows, close your doors, turn off all your lights, and even wear an eye mask if you need to because even the smallest amount of light can interfere with your sleeping hormones, causing you to feel more awake.
Source : Simple Organic Life