8. Exercise early in the day.
Studies find moderate aerobic activity can improve insomniacs’ sleep quality. For best results, exercise at least three hours before bedtime so the body has sufficient time to wind down before hitting the sack.
9. Schedule “worry time” during the day.
Spend 15 minutes addressing problems (journaling is a good way to start) so they don’t sneak up when your head hits the pillow. If a particular event or stressor is keeping you up at night—and it has a clear end date—the problem may resolve itself naturally.
10. Limit caffeine.
It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle . Can’t quit cold turkey? Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.
11. Nap the right way.
Just 10 to 20 minutes of napping during the day can help us feel rested (and improve our creativity and memory, to boot!) . But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime .
12. Get outside.
Increasing natural light exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.
13. Eat for sleep.
Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes. Some experts also recommend taking supplements of taurine, vitamin B6, and magnesium.