I went through this article and I felt it would help stop our everynight bad habits.
1. Going from Night Owl to Early Bird
Who says bedtime is just for kids? Take extra care to maintain your
sleep schedule, especially on the weekends. The body responds to
routine. If your bedtime is sporadic- 11 pm some nights, 1 a.m. others-
your mind won't be properly prepared to snooze on the weekdays.
2. Bringing Books to Bed
Reading before bed is a habit for many. Problem is, your body has
likely adapted to that routine-it won't go to sleep until you've logged a
couple chapters. Retreat to a comfy couch or window nook instead for
your literary fix. The bed should be off limits for anything other than
sleep or sex.
3.Facebooking Into the Wee Hours
The brightness of your computer screen stimulates the brain. Plus, it's
difficult for your mind to stop fretting about your digital to-do list,
even once you've logged off. Avoid late-night surfing and shut down
your computer. Give yourself time to wind down without any electronics.
4. Skimping on a Good Bed
A good mattress will cost you anywhere from $500 to over $3,000.
Consider it money well spent. A decent mattress-do your homework!-will
give you a more restful sleep. The same is true for quality bedding and
pillows. Opt for a soft pillow if you're a back or stomach sleeper. Buy a
firmer pillow if you sleep on your side.
5. Setting a Bright Alarm Clock
The looming glare of your alarm clock can be distracting when trying to
sleep. The goal is to have as dark a room as possible. Block the bright
numbers with a book or consider buying a small travel clock. Your cell
phone alarm may also do the trick.
6. Counting Sheep
When you just can't fall asleep, it's useless to stay in bed. If you've
been trying to fall asleep for more than 30 minutes, the National Sleep
Foundation suggests doing something mundane, like balancing a
checkbook, reading or watching TV. An activity that demands marginal
brainpower will lull your mind. Before you know it, you'll be crawling
back into bed genuinely tired.
7. Exercising Late at Night
Daytime workouts will keep you invigorated for hours. That's why you
don't want to exercise within three hours of hitting the sack. Intense
physical activity raises your body temperature and pumps your energy
level-both interrupt a calm transition into sleep.
By Marie Claire