1. Resist the urge to hit Snooze.

That additional 10 minutes isn't high quality sleep anyway.

In fact, it'll make you feel sleepy and groggy throughout the day. This is known as sleep inertia, which causes memory impairment and will slow down your decision-making ability.

If you have a hard time turning off your alarm, keep your alarm somewhere far from your bed, so that you'll have to actually wake up and walk over to where it is to switch it off. Hopefully by then, you'd have woken up.

2. Limit usage of electronic devices before bedtime.

To promote sounder sleep, try not to use your laptops, tablets, phones or any other electrical devices at least 90 minutes before bed.

The light that emits from these devices will trigger our brain to stay awake and alert, which is contrary to what you're trying to achieve here : sleep.


3. Cut down on caffeine.

Caffeine actually stays in your system longer than you think.

Cut down on caffeine by early afternoon to ensure that it won't cause you to stay up even later.


4. Limit alcohol intake before bedtime.

While it can help you unwind and nod off easier, alcohol is disruptive to the later stages of sleep when its effects wear off. The later stages of deep sleep is essential to our memory and motor skills, so don't be surprised if you wake up feeling more exhausted than ever.


5. Change your mattress & pillows.

It is recommended to change your mattress every 5-10 years. An uncomfortable or old mattress may be the reason you're spending sleepless nights tossing and turning about.

Remember, a good mattress is always a good investment!

Make sure that you have the right pillow too! It is recommended to own different types of pillows to use on different nights. If you have a sore neck, it is better to use a pillow that is more supportive.

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6. Try aromatherapy.

The scent of lavender has been noted to be especially effective and beneficial for sleep. Even insomniacs sleep betterand easier with the help of lavender.


7. Limit liquid intake before bedtime.

This may seem obvious, but try to keep liquid intake to a minimum before bedtime, to prevent yourself from waking up constantly to visit the toilet. If you experience a dry mouth in the middle of the night, perhaps you can use a humidifier instead.

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8. Stop smoking.

Nicotine is known to be a stimulant, just like caffeine. Smoking causes you to stay up even later.