1. Run like a German train. Put yourself on a regular schedule, going to bed and getting up at the same time each day. This will cause your body to release melatonin (the hormone that makes you sleepy) at a consistent time every night—helping you fall asleep more easily. OK, so maybe allow yourself one late night a week to get things done or take in a midnight movie but no more than that.
2. Cut back on sleep killers, like the Diet Coke, Starbucks, Red Bull, or other caffeine pick-me-ups that you think you need because you’re feeling exhausted. You’ll be even more tired at first, but the deeper sleep you get will pay you back in full. You can still have that morning coffee, but go cold turkey after 2 p.m.
3. Create a pre-sleep ritual. Ideally, nights should be as relaxing as possible, but try telling this to a busy teenager who needs to get a million things done. If your mind is sometimes still racing once you get into bed, you might want to set aside a few minutes to wind down. Before turning out the lights, read a few pages of a book, turn on some music, or just focus on your breathing. If you still find yourself wide awake in the dark, try setting aside a 15-minute “worry time” while commuting to work or after dinner. And if that doesn’t work, remind yourself that you’ve entered the sleep zone; it’s much like the treadmill in terms of the health benefits you’ll reap, except far more enjoyable.
