Note: If you can’t sleep well, avoid these bedtime habits:

  1. Don’t drink water before you go to bed! Drinking too much water before you go to sleep will make you wake up 2-3 times to go to bathroom in the middle of the night.
  2. Don’t take a nap in the middle of the day every day! Always try to have a good sleeping routine and try to go to sleep at the same time every day, so your brain will be ready to “shut down” and you’ll be able to fall asleep much faster.
  3. Keep your electronic devices away before you go to sleep! Don’t use your laptop or smartphone at least one hour before you got so sleep, because the brightness from them will alert your brain and you can’t fall asleep immediately.
  4. If you have a habit of reading a book before you go to sleep, then you should avoid it. You can read your book a little earlier. Never bring your book to bed!
  5. Avoid buying an alarm clock with bright numbers. The light from the screen will disturb your sleep and you won’t fall asleep. Choose an alarm clock with dimmer numbers.
  6. Don’t buy a cheap and low-quality mattress. Try to buy a high-quality mattress, because this type of mattress will make you sleep like a baby. It will also keep you fresh and sound.
  7. Eat your dinner at least 2 hours before going to bed. If you eat something immediately before you go to sleep and you go to sleep on full stomach, your body may keep you awake in order to perform the digestion process.
  8. Exercise every day, because exercising will make you feel fresh and full of energy. Don’t exercise at least 3 hours before you go to sleep.
  9. Warm up your feet! If your feet are cold, you can’t fall asleep immediately. Put on some socks or if it’s too cold, put on a heating pad next to you!
  10. Prepare your brain for sleeping by having a bedtime routine. Start by going to the bathroom. Brush your teeth and wash your face. Your body and mind will be ready for a good night sleep.
  11. Don’t drink coffee at least 4 hours before you go to sleep! Caffeine boosts your metabolism and you feel refreshed.
  12. Choose the best sleeping position for you. The one that will help you sleep good and you won’t have a sore back or shoulder or even neck when you wake up. Always try to sleep on your side rather than on your stomach or back!