1.Do physical exercises
Lack of physical activity during the day is one of the causes of insomnia. We spend too much time in the office. Surely, the body does not receive the necessary load, which negatively affects the cardiovascular system. In such cases, it is enough to make an evening walk in your daily plan.
2.Lighten Up on Evening Meals
Try to avoid drinking alcohol, tea, coffee in the evening. It is also recommended not to eat food which requires a long time for digesting. If you are hungry, get some snacks, drink a green smoothie or soup.
3. No Gadgets
Do not use your electronic devices at least 30 minutes before bedtime. It is scientifically proved that blue light, emitted by smartphones has an impact on the quantity and quality of the sleep we are getting.
Make sure that your mattress and pillows are comfortable. This is important for relaxation, and, therefore for the quality of the sleep.
5.Keep a consistent sleep schedule.
This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
6. Establish a Soothing Pre-Sleep Routine
Two hours before going to bed, all mental effort should be avoided. Avoid stressful, stimulating activities—doing work, discussing emotional issues. It is necessary to do something pleasant, calm, which will allow switching thoughts from thinking process.
Half an hour's nap, indeed, allows you to recover after a sleepless night. But if there is a need to have a nap in the afternoon, it should be done strictly before 3 pm. Later, you have to avoid having a nap, otherwise, you won’t fall asleep at night.