1. Set a specific time to go to bed and stick to it
It's important to stay in-sync with your sleep cycle. You want to wake up at the same time every day including on the weekends, so try setting your alarm to go off an hour before you have to go to work. Your body may need a few days to establish a sleep-wake rhythm, which is why sleeping in late would do more harm than good as it produces jet lag symptoms. It's fine to take a short 30-minute nap in the early afternoon, but doing it often could delay your bedtime.2. Turn off your cell phone at night to avoid blue light
Stop playing on your phone 15 minutes before you go to bed. Otherwise, you will be exposed to blue lights that can keep you wide awake. Countless studies have shown that staring at blue screens from electronic devices can suppress hormones like melatonin, which regulates the circadian rhythm and allows you to feel drowsy at night. Instead, you can read a book that isn't too stimulating to help you wind down.3. Exercise daily to wear off the excess energy
To reduce the likelihood of getting a sleep disorder, you should exercise at least 10 minutes per day. It doesn't have to be strenuous like long-distance running, but it's true that active workouts produce better results by speeding up your metabolism, thus tiring you out afterward. Even light exercise such as taking a walk will improve your sleep quality, just don't get your adrenaline pumping minutes before bed.4. Create an environment that helps you fall asleep
Be sure to sleep on a comfortable mattress like the ones at Tempurpedics instead of those that have springs. Get a memory foam pillow that conforms to the shape of your head so you won't wake up with a headache. Keep distractions to a minimum by shutting the windows to eliminate noise from the outside. Adjust the heater/AC to make sure the bedroom is not too cold or too hot to sleep in. Close the curtains or use eye shades so the sun doesn't get in your eyes.5. Drinking Mugwort tea to enhance REM sleep
It's been proven that certain herbs can remedy insomnia. They are also effective at treating health complications caused by stress and anxiety. One of the best herbs to take is Mugwort because of its supernatural properties: Mugwort can aid in digestion and help you relax. Furthermore, it produces vivid dreams as a side effect. People who had mugwort dreams admit they range from the creative to the downright bizarre. They could even recall what happened in those dreams thus waking up more refreshed.To get the best sleep possible, you have to do more than just stay asleep for 8 hours a day. You must be in a dark, quiet environment and have a comfortable bed in order to sleep soundly. You also should avoid using electronic devices of any kind, an hour before bed. More importantly, eat a balanced diet and exercise lightly so you won't be restless at night or full of energy when you want to sleep. If you follow all of these steps, then you too can have sweet dreams.
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