If you want better sleep, you need to train your brain to connect your bed with sleep. Avoiding things like TV and playing on your phone will help to reinforce that idea. You will fall asleep faster and stay asleep longer. Below is a list of four steps that will help improve your sleep.

  1. Get out of bed around the same time every single day, even on the weekends.
  2. Go to bed when you are tired and shoot for the same time every night.
  3. Avoid naps or at least limit the time of your naps.
  4. If you are not falling asleep right away, get out of bed and do something to pass the time until you are sleepy.

American Academy of Sleep Medicine (sleepeducation.org)