Research shows that most of us aren’t getting enough sleep in today’s fast-paced, high-stress society. But to reach your full potential, the right amount of sleep every night is essential.
Here are some suggestions to help you sleep better:

Exercise regularly. However, keep in mind that while regular exercise is good for you overall, exercising just before going to bed makes it harder to fall asleep.
Avoid alcohol, caffeine, and nicotine, particularly in the late afternoon and evening. Alcohol often leads to a restless sleep, while caffeine and nicotine are stimulants that make it difficult to sleep.
Don’t nap, especially if you have trouble sleeping at night.

Create a bedroom environment conducive to sleep. The best environment is one that is cool, dark, and free of noise.
Use the bedroom only for sleep. Your mind associates different environments with different activities. Don’t read, work, or even watch TV in bed.
Take a warm bath.
Write down stressful thoughts. If there are problems weighing you down and making it difficult to fall asleep, write them down so you can put them aside for the night.
Don’t force it. If you can’t fall asleep, get out of bed, leave the room, and do something relaxing until you feel sleepy again. Don’t stress yourself out by obsessing over the fact that you can’t sleep.

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