Wake up at the same time every day
In the daytime, be in bright environments as much as possible,
Take a little walk before you start working in the morning (You can walk to work) Daily walking time should not be shorter than 45 minutes on average,
Limit your caffeine intake (Coffee, tea, chocolate). Do not drink more than 2 cups of coffee a day. If you have trouble falling or staying asleep, completely remove caffeine from your life.
If possible, reduce smoking, if you have problems with sleep, try to quit smoking completely,
Limit alcohol intake. If you have problems with sleep, avoid alcoholic beverages completely,
If you get sleepy, you can sleep for a short time during the day, but if you have insomnia at night, you should not sleep during the day.
Do not use your bedroom other than sleeping and sexually, you should not use your bedroom as a study room,
Your bedroom should be in conditions that will make you comfortable in terms of heat, light and noise,
Begin sleep 9 hours before the time you wish to wake up.
Finish daily activity 1 hour before going to sleep, write down the day’s troubles, successes and happiness for 15 minutes on a piece of paper, then try to relax for 45 minutes, do something non-stimulating (read lightly, listen to classical music, take a warm bubble bath, meditate) , for 1 glass of warm honey milk)
Then get into bed, close your eyes and enjoy falling asleep
If you haven’t been able to fall asleep for about 15 minutes, get up and go to another room and try to relax until you feel sleepy, then go back to bed when you’re sleepy. This can happen again, but make sure to wake up at the same time every day.
