1. Kill the alarm clock
Alarm clocks induce two harmful side effects: stress and sleep deprivation. It also damages your memory, ability to learn, your mood and temper, your relationships with people and your ability to focus and your overall intellectual performance. Alarm clocks shock the body into wakefullness. If you’re regularly getting enough sleep they shouldn’t be necessary.
2. Avoid alcohol before sleep
Alcohol should be avoided 3-5 hours before sleep. Alcohol is quickly metabolized and will produce an acetaldehyde rebound effect that will greatly increase chances of waking up during the night. Alcohol is the enemy of sleep and the creative person.
3. Avoid caffeine at the wrong times
As an arousal drug, caffeine may induce insomnia. It should never be taken later than 6-7 hours before sleep. It is advisable to only drink caffee at the time of awakening.
4. Nap at the right time
The gab between nap time and night sleep should be at least 7 hours long.
5. Sex before sleep
Sex before sleep is highly recommended. It is also recommended to stick with a single partner. Longevity studies show that healthy stable monogamous sex life is one of the most powerful contributing factors. Sex with various partners will actually disrupt sleep by inducing fragmented sleep cycles and lacks the psychological benefits of a healthy monogamous sex life.
6. Avoid Smoking
Smoking is detrimental to sleep. It makes people more agitated and restless, and overnight cravings result in sleep disruption.
7. Exercise
Aerobic exercise is highly recommended for sleep. It may increase your demand for sleep. It is highly recommended that you exercise no later than 30-60 minutes before siesta time and 3-4 hours before nighttime sleep.
8. Choose your association wisely
If you associate with those that stay up late and don’t respect sleep, you will never adjust your sleeping habits and always suffer the consequences.
9. Don’t watch T.V. or use your computer at least 30 minutes before you lie down
Light from both your T.V. set and your computer monitor can fool your body into thinking it’s not time to sleep.
10. Drink milk
Milk has an amino acid in it called Tryptophan that increases the levels of serotonin and melatonin in the brain, which slows down brain activity.