Time spent tossing and turning is wasted time.  You can eliminate the hours you spend trying to sleep with better sleep and wake habits.  Here are some tips to try:

  1. Give yourself time to cool down

The goal here is to train your body to sleep when you are tired.  One way to do this is to give yourself plenty of time to relax at night before turning out the lights.  Try transforming your home, or at least your bedroom, from a brightly lit day environment into a relaxing and relaxing night environment.

About an hour before you want to sleep, dim the lights, and start moving into your sleep routine.  This may include washing your face, brushing your teeth, and putting on sleepwear from your work clothes.

  2. Turn off your electronic devices

  Anything with a screen should be closed during the filter time.  This includes:

the television

the computer 

Tablets

Telephone

  The shortwave emissions of artificial blue light generated by these devices inhibit the release of melatonin, a sleep-inducing hormone.  The only exception to this rule are e-ink readers, such as the Kindle Paperwhite.

  3. Limit alcohol consumption at night 

Alcohol is a sedative that can make you feel cold, or at least help you fall asleep quickly.  However, it metabolizes in your system over several hours, resulting in disturbed sleep and poor sleep quality.  Drinking alcohol can also lead to dehydration and cause dizziness or a hangover, affecting your ability to wake up refreshed.

  4. Avoid caffeine late in the day

Some people can have a cup of espresso after dinner without any adverse effects.  Others cannot drink coffee after 3:00 pm.  Caffeine stays in your system from 4 to 6 hours.  If you suspect that your cola late in the day is keeping you up at night, eliminate all forms of caffeine from your diet at least 6 hours before you want to sleep.

  5. Cool your bedroom

The temperature of your bed and bedroom can affect the quality of your sleep.  Feeling too warm at night negatively affects REM sleep, which is the period when your brain is most active.  Try lowering the thermostat to about 60 to 68 degrees Fahrenheit (15 to 20 degrees Celsius), or opening a window to get a better night's sleep.

  6. Reduce noise تقليل

External noise, such as traffic or noisy neighbors, can keep you awake or keep you awake.  If you live in an area where noise is a problem, reduce it with earplugs, a white noise machine, or both.

  7. Stick to the routine

 Dancing until dawn on the weekends can be fun sometimes, but maintaining the same bedtime and wake-up times 7 days a week will help you fall asleep faster and wake up feeling more refreshed.

  8. Buy a new pillow

 Most people keep their pillows longer than they should.  The average lifespan of a pillow is one to two years.  It gets longer and loses its shape and becomes lumpy and unsupportive in your neck and head.  This can negatively affect sleep.

Additionally, they tend to populate dust mites over time.  Another good reason to treat yourself to a new one, especially if you are allergic.

  9. Consider a new mattress

 If your mattress is uncomfortable, old, or lumpy, your ability to get a good night's sleep will be affected.  Mattress life varies with quality and other factors.  In general, most mattresses should be replaced with a new one every 7 to 10 years.

  10. Don't overeat late at night

Eating late at night can disrupt your ability to sleep, especially if you eat heavy or greasy food, such as pizza or cake.  If you're hungry or craving something, look for these sleep-inducing foods instead.

  11. Take a warm bath

A warm soak in the evening helps relax your muscles, allowing you to rest more effectively and quickly.  Keep in mind to soak about 90 minutes before hitting the sheets.

  12. Try aromatherapy

 A gently scented room may help you relax and fall asleep faster.  Try these essential oils that have been linked to better sleep.

  13. Read a book in bed

Losing yourself in a good story can help you move from your everyday reality to a restful, sleepy state.  Reading helps you reduce stress, allowing you to fall asleep faster.

  14. Get out of bed when you wake up

  If you're addicted to the snooze button, give up those extra 10 minutes to start a better routine.  This may be especially true if you wake up naturally before your alarm goes off.  Your body may be telling you that you don't need more sleep.  You can reinforce this by getting out of bed and starting your day.

  15. Changing night to day

 If you wake up in a dark room, open the curtains and let the light in.  Natural light will help you wake up, and may reduce your need for more sleep.

  16. Create a morning routine Establishing a reliable pattern of behavior in the morning can help you feel more productive, leaving you eager to get out of bed in the morning.

  17. Exercise daily

Exercise has been shown to reduce insomnia and improve sleep quality.  For many people, exercising early in the day may be more beneficial than exercising at night.  Try experimenting with the time of day and the type of exercise you do.

  18. Wake up with cold water

Taking a cool shower will refresh you and can help you wake up with energy.  Anecdotally, some people also feel that drinking cold water first thing in the morning helps them wake up more fully.  Try having a glass of cold water before you reach for your first cup of coffee and see how you feel.