HelpGuide.org Offers some Simple Steps to Getting a Good Night’s Sleep. Sleeping well directly affects your mental and physical health and the quality of your waking life. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight.
Tip 1: Keep in sync with your body’s natural sleep-wake cycle
Keep a regular sleep-wake schedule, Try to go to sleep and get up at the same time every day. Avoid sleeping in — even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. Limit naps to 15 to 20 minutes in the early afternoon.
Tip 2: Control your exposure to light
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert.
Tip 3: Exercise during the day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Try to finish moderate to vigorous workouts at least three hours before bedtime.
Tip 4: Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Things to Avoid: big meals at night. Avoid drinking too many liquids in the evening.
More tips at HelpGuide.org. There are (7) Seven tips in all. I’ve tried them (AL) and they work.