Be conscious of the types of food you consume and the times you eat, as it has a direct influence on how well you sleep. Certain foods aid in creating melatonin such as bananas, tart cherries, almonds, and chamomile tea, which can help you fall asleep easily; other food types like oily or greasy food, spicy meals or high-sugar snacks can disrupt your sleep. Identifying such food types and experimenting with what works well for your body will help you have a better night’s sleep.

Consider what you listen to before you prepare for sleep. For instance, calming white noise, sleep podcasts, meditation, soft music, or ensuring complete silence at night will provide for deep sleep. For example, if you live in busy suburbs, vehicle noises, emergency vehicles, late night crowds, loud music, or television noises of neighbors can disturb your sleep. Noise cancelling ear plugs can be useful in aiding proper sleep and deep relaxation. 

Electronic devices emit short wavelength enriched light, also known as blue light, which dampen the production of sleep-inducing chemicals in our brain signaling the brain to stay awake. Switching off devices a minimum of 30 minutes before sleep can improve how well you sleep. Maintaining a clean, cozy room and bed also impacts how relaxed you feel and is instrumental in preparing the mind and body for sleep. Exposure to sunlight and natural bright light during the day can help regulate the circadian rhythm of the body – more commonly referred to as “the body clock.” This signals and enables the brain to wind down and prepare for sleep as the surroundings get dark and night approaches. 

Aroma therapy, scented candles, and essential oil diffusers are very conducive in preparing your brain to relax and go to sleep. Poor smells, on the other hand, are more likely to disrupt your sleep and keep you awake. Recognize which smells are soothing and calming for you and take action accordingly. 

The feeling of your body relaxing on a comfortable bed is extremely important in inducing sleep. The touch and feel of it, combined with a mental awareness of approaching sleep, helps to fully relax and give into deep sleep. The mattress should be comfortable, supportive, and aligned to your specific body requirements – either soft, medium, or firm.