1) Establish a bedtime routine.
A bedtime routine is a good way to get your mind and body prepared for rest. Think of it as an opportunity to wind down and start relaxing. One way to establish a bedtime routine is to get in bed at the same time every night. This way you start teaching your body when it’s time to start feeling tired. Before you know it, your body will start telling you its bedtime before you even realize what time it is. If it feels difficult the first couple of nights, it means you’re doing it right. Stick with it, it’ll get easier.
2) Turn off electronics.
Many people tell me that their screens help them fall asleep. They suggest their television, phone, or iPad help their eyes get tired so they fall asleep faster. However, contrary to common belief, science has proven this theory otherwise. Science discovered the blue LED lights behind the screen stimulate the brain, tricking it into believing its day time, so it’s actually more difficult for you to fall asleep and stay asleep. Turn your screens off 30 minutes before bed to make sure your brain isn’t activated.
3) Resist napping.
Napping during the day can set off your entire sleep schedule. The objective here is to be tired at the end of your day and napping can confuse your body.
*What to do if you feel tired during the day: