14. Avoid Naps During the Day
Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping. While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation. To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.
15. Take a Walk
Can’t stay still at night? Try taking a walk (kind of). While it may sound counterintuitive, getting up at night and moving to another area of your home for a few minutes can reset your brain so you’re not lying in bed restlessly waiting for respite.
If you’re still struggling to fall asleep after 20 minutes, it might be time to do a quick reset. Just try to keep your nighttime stroll to around five to 10 minutes, making sure not to do anything jarring like turning on a bright light or causing a loud sound.
16. Exercise During the Day
Physical activity is often considered beneficial to healthy sleep. In general, exercise promotes falling asleep easily and contributes to high-quality slumber — as long as you don’t do it too close to bedtime.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone.
However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day.
So while exercise is great for your health, it is suggested to complete your workout at least three to four hours before bedtime.
17. Read Something
Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep. However, it’s important to understand the differences between reading from an e-book and a traditional paper book.
Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and cause you to feel tired the next day. Therefore, it’s recommended that you read from a physical book in order to relax and improve your sleep.