Don't use blue light technology 2 hours before bedtime as blue light interferes with melatonin production which helps you feel tired
Move your TV out of your room so there is no temptation to watch it before bedtime. Turn your phone to airplane mode at night.
Keep your bedroom quiet, dark and cool. The best temperature is around 18 degrees celsius.
Use black out blinds or curtains to block out light
Create a relaxing bedtime routine:- Epsom salt bath, warm cup of tea (no caffeine), lavender essential oil, reading a book, using a warm orange light rather than harsh light (salt rock lamps are good)
Use eye mask and ear plugs if light and sound bother you
Drinking tart cherry juice (known as Montmorency Cherry) which is high in tryptophan, the precursor to melatonin, is known for its sleep inducing properties
Try to get up at the same time every morning, even if you feel tired. It will help reset your sleep schedule over time and you will be more likely to sleep when bedtime comes.
Try the rhythmic breathing technique 4-7-8 known for reducing anxiety and inducing sleep.
Inhale through your nose for 4 seconds,
Hold for 7 seconds,
Exhale forcefully through your mouth for 8 seconds