Say No to Caffeine
Avoid drinking caffeinated drinks before bedtime. Drinks such as coffee, tea or chocolate contain caffeine which can make you stay wide awake even if you are lying on bed.
Even if you are so exhausted, stay away from drinking alcohol (unless it’s Friday night and you don’t have work the following day). Yes, alcohol can make you sleepy but it can’t give you a restful and good sleep. Remember that drinking too much of any drink cannot give you continuous sleep.
Take a Warm Bath Before Sleeping
Just before leaping up on your bed, take a warm bath. Getting yourself under the shower for a warm bath can remove the tiredness. A warm bath can help you relax your body and soothe your muscles, getting rid of the tension. If you want to soak yourself for a while in the tub, add a few drops of essential oil to the water. The aroma and feel of the water can bring more relaxation.
Avoid Heavy Dinner
Yes, you are exhausted because of busy routines at the office. But, it doesn’t mean that you have to eat dinner like there’s no tomorrow. In order to get a good night sleep, never go for a heavy dinner. Watch out for the food you eat. You don’t wanna feel bloated while lying on bed. If possible, have your dinner a few hours before bedtime.
Set Body Clock
Have a consistent sleeping schedule. Going to bed and waking up at the same time every day helps you get better sleep. The body will likely create an internal clock. For instance, if you usually sleep at 9:00 PM, notice that you’ll feel sleepy when the clock strikes at this time. Thus, you’ll need to go to bed so your body can rest properly.
Make Calming Ambiance in the Bedroom
Another factor that contributes to having a good night sleep is the ambiance inside the bedroom. If your room is too messy, surely, you won’t get the right sleep you need.
Decorate your room based on your taste; but, the design should be tranquilizing not overwhelming. Hang curtains on the windows. Or you may place a comfy love seat or a recliner chair at the corner so you can rest before going to bed. Choose comfortable mattress, bedding and pillows to help you fall into a deep slumber.