1. Calm and clear your mind
Before sleeping, do not do any work that is mentally strenuous. Allow your brain to relax and to calm your nerves. If you are upset or agitated, it will be difficult for you to fall asleep.
2. Exercise regularly
If you exercise everyday, you will be able to fall into deep sleep easily at night. Before you sleep, you can do exercises such as strolling, meditation or yoga. The last 2, especially, have hypnotic effects to lull you to sleep. However, do not do vigorous exercises before sleep.
3. Sleep in a comfortable environment
You will sleep better in a quiet and peaceful room which has adequate air circulation.
4. Avoid access sugar
Taking in too much sugar will cause your glucose level to decrease, causing insomnia. Symptoms include quickening heart beat and mild depression. If you experience these symptoms on a regular basis, eat a bowl of cereal porridge at night. It will help to soothe your nerves.
5. Avoid excess alcohol intake
Although alcohol will cause you to fall asleep more quickly, too much alcohol disrupts the sleeping pattern, causing one's sleep in the later stages to be disturbed, resulting in tiredness the next day.
6. Take a warm bath
Taking a warm bath before sleeping helps to improve your blood circulation so you may fall asleep easily.
7. Avoid stimulants
Avoid stimulants such as caffeine and nicotine a few hours before sleeping. Other than tea and coffee, products containing stimulants also include cocoa, coca cola and chocolates. Eating food with MSG may also lead to problems of insomnia.
8. Drink milk
Drinking beverages containing milk or cereal will help to induce sleep. Trytophan in these products will be changed into a chemical which helps induce sleep.
9. Hygiene
Shake out your blankets/comfortables/bedsheets when you wake up, and change your bedsheets frequently to ensure a clean environment for sleeping.
10. Appropriate thickness of blankets
Choose blankets which have appropriate thickness such that they are neither too warm nor too ineffective against cold weather
