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Step 1
Schedule time for sleep. For many, sleep takes a backseat to other daily obligations. If you are in a habit of putting sleep last on your list because you are pressured for time, it is time you stop. Make sleep a priority and set aside adequate time for sleep every night. You may think you simply do not have the time, but you will be surprised by how much more you can accomplish during the day when you are well rested.
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Step 2
Set a regular routine. Go to bed and get up at the same time everyday, even on weekends. This primes your body for regular rest and you will develop a better quality of sleep once you have established a routine of sleeping and waking.
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Step 3
Avoid caffeine, particularly in the afternoon and evening. A cup or two of coffee in the morning may be fine, but too much caffeine results in difficulty in sleeping even if you are not aware of it.
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Step 4
Get regular exercise at least three days a week to keep your body healthy and help maintain proper weight. Excess weight contributes to sleep problems. A short walk in the evening may be relaxing, but avoid vigorous exercise before bed.
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Step 5
Make time to relax an hour before bedtime. A warm bath, calming music or reading a book gives you time to relax those tired muscles and recover from the stress of the workday. Avoid activities that create stress and avoid the temptation to finish up work just before bed.
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Step 6
Place a lavender sachet in your bedroom to promote relaxation and restful sleep. Lavender is known to induce sleep and provides a soothing scent to help you drift off to sleep. A light mist of lavender air freshener or a bowl of lavender scented potpourri creates a relaxing atmosphere.
