Everyone is different, what works for one person might not work, or work so well, for another. Keep your mind open and try these when appropriate. Maybe they’ll work great for you, maybe it’ll take a while, but even if they don’t you’ll likely be no worse off, just ready to try something different. Good luck.
Watch What and When You Eat
Food eaten before bed may affect your sleep too. For example, research has shown that high-carb meals may be detrimental to a good night’s rest. A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it will not be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep .
In fact, several studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet with the same amount of calories for both diets.
If you still want to eat a high-carb meal for dinner, you should eat it at least four hours before bed, so you have enough time to digest it.
Listen to Relaxing Music
Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders like insomnia
A study of 24 young adults demonstrated that sedative music promoted deeper sleep.
Buddhist music is a kind of music created from different Buddhist chants and used for meditation. Listening to it may be a useful tool for better sleep .
Another study revealed that 25 participants had a more restful and deeper sleep when they were exposed to soothing music for 45 minutes at bedtime, compared to those not listening to music .
Lastly, if relaxing music is not available, blocking all noise and using melatonin may assist in falling asleep faster and promote uninterrupted sleep. Vibration (as in a nearby railway) can also affect sleep.
Exercise During The Day
Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone.
Exercise is good for sleep. However, it is important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep.
However, the time of the day when you exercise is critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day.
Therefore, moderate-to-vigorous exercise in the morning could significantly improve the quality and quantity of your sleep that night, while the same in the evening may disrupt it.
LIGHT
Encourage blue light in the morning and avoid it in the evening and night. Red light is better in the evenings – and then at night, better still – no light.