1. Step away from the screens.
You might have a vague idea that it’s bad to look at electronics like your phone or tablet right before bed, but do you know why? It turns out back-lit screens emit blue-wave lights that disrupt your sleep patterns. It can be hard to force yourself to not check Facebook and Twitter one last time before closing your eyes, so try stashing your phone outside of your bedroom at night.
2. Skip the nightcap.
Sure, you’ll probably fall asleep faster if you have a few glasses of wine with dinner, but booze can hurt the quality of your sleep. It stops you from getting into the deep sleep your body needs to feel rested and release those important growth hormones.
3. Lower the th
ermostat.
One way your body lets your brain know that it’s time to sleep is by cooling down. And if your bedroom is too warm, your body can’t do that. On top of that, a warm core temperature signals to your body that it’s time to wake up in the morning, so a toasty environment can get you stirring way earlier than you want to. Ideally, keep the temperature between 15 and 24 degrees.
4. Focus on your breathing.
You’ve been going, going, going all day–you can’t go immediately from running around nonstop to sleeping. Balance out your nervous system with a steady breathing exercise. Here’s how: Inhale for four to six seconds, hold it for two to four seconds, and exhale for six to 10 seconds (make sure takes longer than each inhale). Repeat for three to 10 minutes.
5. Limit the light.
If there are any lights shining near your bed – a night light, a bright street light outside the window, even a glowing alarm clock – your brain could assume it’s still daytime out (a.k.a. not the time to sleep). Make sure you set it straight by creating a super dark bedroom (hang up hotel-style blackout curtains if you need to).
6. Quiet a growling stomach.
Feeling hungry thanks to an especially light or early dinner? Going to bed on an empty stomach might cause you to wake up earlier than you’d like in the morning. The smartest late-night snack combines fat and protein (skip the carbs here). Think a hard-boiled egg, some beef jerky, string cheese, or a spoonful of almond butter.