Get out of bed and stay out until it’s time to go back to sleep.

Just because our bed seems more magical than utopia, it doesn’t mean you should stay there for a long time even after waking up

Exercise in the morning

a good fitness routine can also lead to better quality sleep, or keep doing general works at home. Working out is very stimulating for your brain and body. An increased level of stimulation at night might affect your ability to relax and fall asleep.

Stop eating three hours before you go to bed

When you go to sleep it’s important to be neither too hungry nor too full, If you eat more than three hours before you sleep, you’ll likely go to bed feeling hungry and that hunger suppresses sleep. Giving yourself a two or three-hour window between eating and sleeping will prevent you from going to bed too hungry or full.

If possible, stop using screens two hours before bed

Most of us are guilty of using our electronic devices right up until the moment we shut our eyes. Because blue screens mimic sunlight, they inhibit our production of melatonin and makes it much harder to fall asleep. Melatonin is a hormone primarily released by the pineal gland that regulates the sleep-wake cycle.

Lower the lights one hour before bed

Just like the light from electronic screens, the lights in your house can also keep you from getting enough sleep. Using a small lamp with a dimmer switch and a light bulb that doesn’t emit blue light is beneficial

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