How To Get More Sleep At Night

Although it can be difficult at times, it is recommended that you go to bed and wake up at the same time every day, including weekends. Routine is an excellent tool for getting rest.

Hourly Routine

Caffeine should be avoided in the evening and especially at night if you wish to sleep well.

No Caffeine

The same goes for nicotine, which should be avoided in all forms, including patches.

No Nicotine

Regular exercise improves your sleep quality significantly. However, you should avoid exercising three hours before going to sleep.


If caffeine disrupts your sleep, so will alcoholic beverages and teas. They are not recommended before bedtime.

Avoid Alcohol And Tea

A big dinner will cause digestion to take longer than it should, keeping you from sleeping well. Eat light meals that are easy to digest.

Avoid Heavy Meals

If you want to unwind before bedtime, spend the last half hour of the day having a bath, reading, or listening to soothing music.

Disconnect Before Going To Sleep

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