Never go to bed hungry or stuffed. Avoid heavy or large meals several hours before bedtime and never go to bed without eating. Similarly, avoid nicotine, caffeine, and alcohol before bed, as they can reduce nighttime melatonin production and lead to disrupted sleep patterns. The stimulating effects of nicotine and caffeine take hours to wear off and may wreak havoc on sleep quality. And while alcohol might cause you to feel sleepy, it can disrupt sleep later in the night.

Create a place or room that is ideal for sleeping. Often, this suggests a cool, dark, and quiet environment. Keep in mind that light exposure might make it tougher to go to sleep. We also recommend avoiding prolonged use of light-emitting screens just before bedtime. Think about employing room-darkening shades or using earplugs to create an environment that suits your needs. We also recommend engaging in calming activities before bedtime, like taking a shower or using relaxation techniques, to promote better sleep. Keep in mind that your bed, mattress, and pillow can also affect your sleep quality and create joint or back pain.

While short power naps are beneficial, long or irregular napping during the day can equally affect your sleep patterns. Keep in mind that long daytime naps may impair sleep quality. If you choose to nap, limit yourself to up to half an hour and avoid napping late in the day. Similarly, if you work during the night, consider napping late in the day before work to ensure you are not sleepy. If you experience trouble sleeping at night, stop napping entirely or shorten your naps.