9.Cut Back on Caffeine
Whether it’s in coffee, tea, soda, energy drinks, or chocolate, caffeine triggers your brain to stay awake. And although these effects begin quickly (within an hour), they also linger in your body longer than you may realize. Half of the caffeine in your drinks is still in your system 3 to 5 hours after you drink it. To make sure your sleep doesn’t pay a price, avoid all caffeine after 1 p.m.
10.Aim for a Noise-Free Bedroom
While you sleep, your brain is still listening. The sounds that it hears can wake you up, even from deep sleep. This is more likely the later it gets, or if the noise signals danger, like a crying baby or a police siren. Make your bedroom as quiet as you can. Earplugs might help. A fan or white noise machine can also block sounds that can jolt you awake.
