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Maintain a regular exercise routine. Research shows that exercise increases total sleep time, particularly the slow-wave sleep that's important for body repair and maintenance. However, try to exercise earlier in the day. Exercising too close to bedtime can boost energy levels and body temperature, making it harder to fall asleep.

 

 

 

Don't discuss or deal with stressful anxiety-inducing situations right before bedtime. Discussing difficult topics can provoke a racing heartbeat.

 

 

Set a sleep schedule. Go to bed and get up at the same time each day, even on weekends. Don't go to bed too early. If you hit the hit the sack too early, you may lie in bed awake and start to feel anxious. That will only make it more difficult to drift off.

 

More sleeping tips:

  • Limit naps

  • Avoid late night meals and alcohol consumption

  • Curb nicotine and caffeine use

  • Don't check the clock (tallying how much sleep you're losing create anxiety and make it harder to fall asleep)

 

 

Create a relaxing sleep environment

Keep electronics out of your bedroom and keep it as dark, cool and quiet as possible. Exposure to stimulating objects and lights from computer and TV screens can affect levels of melatonin, a hormone that regulates your body's internal clock.

 

 

 

 

Schedule downtime before bed.

Setting aside time to unwind and quiet your mind will get you in a sleepy state of mind. Meditating, taking a bath and listening to relaxing music are some ways to relax at night.