2. Ban tech from the bedroom
If you expect to fall asleep and stay asleep until the morning light wakes you up, be sure to banish all technology from the bedroom.
Yeah, I’m looking at that laptop on your desk, the phone on your bedside table, and the tablet on the duvet. Electronic devices give off a backlight that can keep you awake well beyond the time you turn off.
3. Resist the urge to snack
A nice bowl of cereal or a peanut butter and jelly sandwich could be the comfort you’re looking for to go back to sleep. However, those midnight snacks actually keep you from falling asleep.
Researchers at the Martha Jefferson Sleep Medicine Center in Charlottesville, Va., say snacking in mid-sleep only perpetuates more sleep interruptions. How? ‘Or’ What? Snacking at night trains the brain and body to anticipate food when you should be sleeping.
4. Do not twist and turn
You might fall asleep on your stomach and wake up on your back, you might think tossing and turning until you find a comfortable position will trick you back into sleep, but you’d be wrong!
If you’ve been lying wide-eyed in bed for more than 20 minutes, you’ll only create more anxiety if you don’t change course, according to a National Institutes of Health study. Instead, get out of bed and do something relaxing (like petting your cat, reading a book, or meditating) to ease your mind and body.