1.Keep your body cool:
Your body temperature heavily influences the quality of your sleep. Taking a warm shower will open your pores and cool your body. I also recommend sleeping in light clothes (or naked if you can), as this will prevent you from overheating and sweating.
2. Open the windows:
Fresh air is important for your brain’s recovery. You don’t want to doze off in a room with damp air and wake up feeling out of breath. The temperature in your bedroom also should not be more than 20℃.
3. Avoid caffeine:
If you find it difficult to stay awake during the day, this might be especially difficult. But caffeine will decrease your melatonin production, which tells your brain when it's time to take a nap. Have there ever been moments when you sat in bed with your eyes wide open, not knowing why you can’t sleep? That was probably due to low melatonin. So avoid coffee and tea 4-6 hours before going to bed.
4. Avoid booze and cigarettes:
Although both can give you feel sleepy, they will reduce the quality of your sleep. Both alcohol and nicotine reduce the amount of sleep you get.
5. Stay away from displays:
Displays like televisions, mobile phones and laptops emit blue light, which tells your brain it’s time to go to work. That’s why you feel energized when you see the blue sky. Consider installing light bulbs that gives out warm light in your bedroom and use blue light filters in your phones or laptops if you must use them.
6. Tune down the lights:
Besides using warm light in your bedroom, you should make sure not all the lights are turned on. Melatonin production is triggered by darkness.
7. Go to bed at regular hours:
Try to go to bed at the same hour every day. And before you ask: no, sleeping at 2 AM every day is not ok. Aim to sleep within 10-11 PM to improve sleep quality and get the added benefits of growth hormone release.
8. Use your bed only for sleep:
Your brain responds to cues, so use that to your advantage. If you work or read a lot in bed, your brain will know this is a place where it needs to be highly focussed and alert. But if you only get to sleep in your bed, your brain knows this is a place for relaxation and slumber. And you will sleep off in no time.
9. No heavy food:
You want your body to focus on recovery, not digestion. If you’re hungry, have some complex carbs (like banana, whole cereals) or a glass of milk before bedtime.