Getting a good night’s sleep starts well before bedtime. There are things you can do during the day to set yourself up for a restful night. Here are some habits to adopt to sleep like a baby.

  1. Cut the caffeine by noon. Caffeine can stay in the system for hours after your drink it. If you are a coffee connoisseur, then switch to decaf after 12 p.m.
  2. Eat a heavy dinner early in the evening. Eating late can interrupt your sleep patterns as your body works to digest food. Stop eating 2-3 hours before bedtime.
  3. Avoid drinking any liquids 2-3 hours before bedtime. Avoid the middle-of-the-night trip to the bathroom, which can make getting back to sleep a challenge.
  4. Don’t train late at night. For some, working out can give the body a burst of energy and make it harder to fall asleep.
  5. Do a brain dump before bed. Plan your day before bed so that your night is not spent worrying about tomorrow’s tasks.
  6. Keep your bedroom cool. Set your thermostat for 60-68 degrees for an ideal temperature.
  7. Go screen-free at least one hour before going to sleep. Scrolling on your phone or tablet can overstimulate the brain. Do some light reading, journal or meditate to calm the mind.
  8. Keep your room dark. Turn off your television, close the blinds and a turn off all lights in your bedroom to completely calm the brain.
  9. Eat a nutrient-rich diet. There are several foods that feed the brain. Check out our list here.
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