Set and Maintain a Consistent Sleep Schedule
Melatonin is a hormone found naturally in humans that can affect your sleep schedule. Controlled by light exposure, it helps regulate a person’s sleep-wake cycle. The brain produces more at night when it is dark than during the day when it is light. When life gets in the way and your body’s natural production of melatonin is disrupted, there are ways to give nature a helping hand. During the day, increase light exposure by spending time outside, by letting sunlight into your home or workspace, or by using a light therapy box to simulate sunshine. Increase melatonin production at night by reducing your exposure to bright light (computers, backlit devices, television, bright lamps) and by making your room as dark as possible at bedtime.
Turn Your Bedroom Into The Ideal Sleeping Environment
Take Care Of Yourself, Both Physically and Mentally
Your mental well-being is just as important as your physical well-being when it comes to sleep. Worry, stress, and anger make it difficult to get to sleep and to stay asleep. Relaxation techniques such as deep breathing and progressive muscle relaxation help calm your mind before going to sleep.