It’s not just about getting physically tired. Being active increases your metabolism and helps you manage stress and feelings of anxiety which can help to improve your sleep.
Don’t have a heavy or spicy meal just before going to bed, but also don’t go to bed hungry. Avoid caffeine and alcohol if you want to sleep properly. Don’t smoke – nicotine is a stimulant.
A relaxing night-time routine prepares your body and mind for sleep. Find one that works for you. Try taking a hot bath, reading a book, listening to calming music or make sure your bedroom is suitable for a good nights rest.
If you can’t fall asleep after about 20 minutes, get up and do something else instead, like reading or listening to music. Then go back to bed when you feel tired.
Life is often stressful and it can take time and some effort to learn what coping methods work for you. Try using a journal to jot down things that are worrying you and keeping you awake. Transfer them to paper and deal with them when you are refreshed.