3. Limit Daytime Naps
While the occasional power nap can be beneficial, naps longer than 20 minutes that occur multiple times a day can be detrimental to your sleep at night. Naps taken too late in the day can make it difficult to fall asleep at normal hours. Naps longer than 20 minutes can cause “sleep inertia,” which is the feeling of grogginess or disorientation after waking up. This feeling can last anywhere from two to four hours, making that nap feel like a big mistake. Next time you feel that afternoon slump start to weigh down your eyelids, avoid the urge to nap and go for a walk outside or eat a healthy snack instead.
4. Avoid Stimulants 4 Hours Before Bed
If you’re having trouble sleeping, try avoiding stimulants such as caffeine and alcohol at least four hours before bed. Caffeine can make it difficult for you to fall asleep and can cause you to wake up several times during the night.
While alcohol may make you sleepy at first, you’ll find yourself waking up more frequently. It also has the ability to cause symptoms of insomnia. Before you reach for that glass of wine, consider swapping it with a sleep-inducing drink such as warm milk or chamomile tea.