How to sleep better(2)
Eat Less Close to Bedtime
It's often difficult to sleep when you're hungry. Of course, you don't want to be hungry before going to bed. Eat your last meal two to three hours before going to bed. If you're hungry right before bed, try a light snack like fruit or a few crackers.
Stop drinking water two hours before going to bed.
Drinking water right before bedtime almost always means getting up in the middle of the night (possibly multiple times) to use the restroom. Drink enough water throughout the day to allow you to stop drinking at least two hours before your evening routine.
Even on weekends, try to go to bed and wake up at the same time every day. Of course, staying up later than usual is natural, whether you're preparing for the next day or having fun at a social gathering. It's okay if you get off track; just try to get to bed at your usual time the next night.
When You Can't Sleep, Get Up
It can be difficult to fall or stay asleep on some nights. Tossing and turning, staring at the clock, counting sheep, and becoming frustrated are all possibilities. If you've been tossing and turning for more than 20 minutes, get out of bed and do something relaxing like reading a book, journaling, listening to music, or meditating. Then go back to bed and try again.
Engage in Physical Activity
A daytime routine is as important as a nighttime routine. Incorporating regular physical activity into your routine can help you feel more tired at night and sleep better. Exercise also increases the effects of the natural sleep hormone melatonin, according to research.