6. Avoid alcohol.
Alcohol can make you fall asleep faster, but it messes with your sleep cycles. Your brain and body won’t rejuvenate fully if you’ve been drinking. Experiment with a 30-day no alcohol challenge, and watch your sleep improve dramatically.
7. Avoid evening overstimulation.
Don’t drink caffeine at least six hours before sleeping—it takes about that long for it to leave your system.
Try to avoid responding to emails and messages before sleep, or risk a potentially stressful situation keeping your mind ticking all night. Communicate that you’re not available 24/7 or will only check emails three times a day. People will understand and can always SMS you if it’s urgent. Or, ask a virtual assistant to monitor your emails and send you a WhatsApp message about anything urgent.
Leave the high-octane video games and action movies in HD surround sound until the weekend. Remove any stimulation from your bedroom like clutter, thriller novels, loud paintings, or work material.
8. Have an evening routine.
A low-impact evening activity like swimming helps clear your mind after a chaotic day. Dim the lights in your home. Opt for less powerful lamps or candles. Download your thoughts from the day by writing them on a “what’s on your mind” list. Take this opportunity to write your to-do list for the next day, or write down three things you’re grateful for. Pack your bag, so you don’t have to do it in the morning. Maybe iron your clothes, prepare your lunch, or clean the house—remove any niggling thoughts that might wake you during the night. Meditation is great for this, too.
9. Take a magnesium supplement.
Magnesium is an anti-stress mineral, which can improve your sleep quality. Magnesium deficiencies are the second-most common deficiency in developed countries and can lead to insomnia. Your body easily absorbs magnesium glycinate (obtainable from any supplement aisle). Magnesium spray is a popular option, or you can take an Epsom salt bath.