2. Associate your bed with sleep and sex only

Now that the topic has gotten your attention! If you have some late-night work to finish, then work on it at a desk or on the couch or anywhere else besides the bed.

You don’t want to merge your sleeping space and your working space into the same area because when you go to bed, you want your body to associate that specific place with relaxation and pleasure rather than stress and problem-solving.

 
 
 

in-bed

3. Turn off all electronic device

Turn off all electronic device 30-60 minutes before bed. So that includes television, smartphones, laptops, etc. Bright light suppresses melatonin production, a key hormone that regulates sleep. So instead of watching TV or texting, spend that 30-60 minute on some light reading, listening to an audiobook or using a relaxation technique such as meditation which is highly recommended for everybody.

4. Don’t sleep with a hungry or full stomach

This one will vary from person to person, but as a general rule, avoid going to sleep with a too full or too empty stomach. A small to medium sized meal within a few hours before going to bed will allow you to sleep more comfortably, and the insulin release will also improve melatonin production as well.

5. Keep your room dark and quiet

Keep the temperature between 60-67 degrees. Use blackout curtains or a sleeping mask to eliminate as much light as possible. Get rid of background noises by either sleeping in a completely quiet room, use ear plugs, or using white noise from a fan, humidifier, or some other type of white noise machine.

 
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